Phosphatidylserine Information
Phosphatidylserine
is a relatively new supplement that started showing up a few years ago.
It really has a two main benefits as I see it. It helps to mitigate
the catabolic effects of cortisol and helps to restore memory and learning
capacity in the elderly. Although it has been effective in helping
improve cognitive abilities, we are only going to discuss the benefits
of taking phosphatidylserine as an anti-catabolic supplement.
For bodybuilders,
cortisol can be a real killler to what you are trying to achieve.
For those that don't know, cortisol is an abundant and active glucocorticoid
that assists with normal metabolism and reduction of stress. Release
of cortisol is stimulated by stress and low blood levels of glucocorticoids.
The bad thing for us though is that cortisol increases the rate of protein
breakdown as well as removing amino acids from cells and transporting them
to the liver to be used for energy. On the positive side though,
cortisol makes this energy available when stress levels are high and it
also works as an anti inflammatory agent. After a workout, cortisol
levels will rise. This excess cortisol is the real problem.
This excess cortisol works against what you are trying to acheive, which
is the gain of lean muscle mass. These postworkout high cortisol
levels break down muscle tissue and block the entry of amino acids into
the muscle cells. This is a very bad thing. Ideally, this is
the time that you are wanting to take in a high quality protein supplement
and some good low glycemic index carbs to speed healing and growth.
The big problem is that regardless of the quality of protein you take,
when cortisol is high, protein is more apt to be excreted in urine or processed
by the liver into glucose. Cortisol also appears to inhibit carbohydrate
use. You may have high blood glucose levels, but the glucose may not be
transported into the muscle tissue particularly well.
This is where
phosphatidylserine comes in. Phosphatidylserine benefits to helps cut down
on these high cortisol levels which cause these problems. Phosphatidylserine
is essential to the healthy functioning of virtually all cells in our bodies
with highest concentrations in the human brain. In the brain it acts upon
an assortment of nerve cell functions including: the conduction of nerve
impulses; the accumulation, storage and release of neurotransmitters; the
activity and number of receptors involved in synaptic discharge; and the
maintenance of healthy cells. Phosphatidylserine works by lowering
cortisol levels in response to working out the muscles in bodybuilding
and endurance training. The bottom line is that by taking phosphatidylserine,
you may be able to speed recovery times between workouts dramatically.
Because cortisol can halt protein synthesis, phosphatidylserine may actually
increase your postworkout absorption of amino acids.Possible Side Effects: In studies done so far, participants complained of no
major side effects, although nausea developed in some cases. An unwanted
energy boost or mild insomnia may develop. Avoid if you have kidney problems (reduced kidney function or kidney failure).
The current
dosing is around 400 - 800 mg per day. I would recommend a divided dosing schedule just to be smart.
Perhaps, 200 mg 4 times per day would be a good start. This supplement
is fairly inexpensive so I would give it a shot.
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