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Supplementation With ATP May Boost Workout Results

People looking to maximize their workouts may want to consider taking a supplement of adenosine-triphosphate (ATP), as a recent study suggests that it may improve muscle mass, strength, and performance.

Participants in the study included 21 healthy active adults. Over the course of 12 weeks, half of the group took 400 mg ATP daily while the other half took a placebo. All of the participants also undertook an 8 week resistance-training program, then a two-week overreaching cycle, and finally a 2 week taper phase. Muscle mass, body composition, muscle strength and vertical jump power were measured at baseline and at weeks 4, 8 9, 10 and 12.

At the conclusion of the study, the supplement group showed an increase in total body strength of 120 lbs., while the placebo group only increased by 50 lbs. The ATP group had strength increases of 12.9% and 16.4% for squat and deadlift, respectively. The supplement group saw an increase of 4.4% and 8.5%.

Additionally, the ATP group had a 15.3% increase in vertical jump power, while the placebo group saw an 11.5% increase. There were also differences in increased muscle thickness, with ultrasounds showing that the ATP group had a 4.9 mm increase and the supplement group had a 2.5 mm increase.

Researchers from Iowa State University conducted the study. It was published on September 22, 2013, in Nutrition & Metabolism.

ATP is the energy source for tissues. The human body recycles ATP continuously but usually only contains about 250 mg. Previous studies have linked ATP supplementation with health improvements for kidney failure, high blood pressure, cystic fibrosis, lung cancer, and controlling blood pressure during surgery.

Because it is an energy source, ATP is abundant in a wide range of foods so if you’re looking to increase ATP in your diet, try adding more meat, fish, nuts, fruits and vegetables. If you want to make sure you’re getting the right amount, however, consider taking a high-quality supplement.

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