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GABA (gamma-aminobutyric acid): description and application in sports
Author: Slauta Alexander - sports nutrition specialist and gym trainer. All articles by the author ➤
There are many products in sports nutrition stores that are essential for the body if you train and are familiar with strength exercises. We all know about essential and non-essential amino acids, which are vital for our muscles and the body as a whole. In this article, we will discuss what "GABA" or gamma-aminobutyric acid is, what its functions are in the body, and how to use it if you are working with weights. GABA is an abbreviation for gamma-aminobutyric acid. It is also known as gamma-aminobutyrate (a brain mediator with inhibitory effects), which was discovered in 1883 during research aimed at increasing growth hormone production. The first product containing GABA appeared in 1990. There’s no need to be alarmed by these unfamiliar terms. GABA is a naturally occurring substance that represents an amino acid. It is synthesized in the human body from glutamine and vitamin B6. Following the discovery of this amino acid, over a hundred laboratory and clinical studies were conducted, proving that GABA is the most underrated supplement for increasing growth hormone levels. The highest concentration of gamma-aminobutyric acid is found in the intermediate region of the brain, the hypothalamus, which regulates sleep, thermogenesis, and pituitary activity. The pituitary gland is the most important endocrine organ—any professional bodybuilder and endocrinologist can confirm that. Functions and PropertiesGABA carries all the properties necessary not only for training athletes but also for people leading an active lifestyle and those experiencing sleep disturbances, specifically: 1) Increased secretion of growth hormone Since growth hormone possesses anabolic and fat-burning properties, an increased level of somatotropin (growth hormone) in the blood allows:
2) Improved sleep quality The supplement has a sedative effect, similar to that of relaxants. Thus, your sleep will become deeper, and recovery after training or a hard workday will accelerate due to reduced mental arousal. This is very important for professional athletes and individuals who are gaining muscle mass while on a low-carbohydrate diet. ApplicationGABA is most often used by bodybuilders and powerlifters to improve anabolic processes in the body and to enhance sleep quality. However, I have encountered individuals in my coaching practice who are not connected to professional sports but took GABA and experienced improvements in overall well-being, sleep, and performance in the gym. The use of this supplement is recommended during heavy work, in states of increased excitability, during periods of vitamin deficiency, and in cases of mental disorders. DosagesMany studies show that GABA increases the secretion of growth hormone not only after exercise but also at rest. The recommendations from sports nutrition manufacturers for taking the supplement vary. However, it can be confidently said that it can be taken both after training and before sleep. The optimal dosage of GABA is 4g per day after exercise or 4g 30 minutes before sleep. An increase in the daily dose (more than 4g) of gamma-aminobutyric acid may provide the best effect. Side EffectsSide effects such as tingling in the facial and neck areas, increased heart rate, and changes in breathing rate are not harmful to health. They may occur when taking the supplement in doses over 4g per day, and even then, their effects resolve within a couple of days. GABA ProductsThe following trusted brands produce this product:
Alternative MedicationsRecently, I came across a number of interesting pharmaceutical products containing gamma-aminobutyric acid, namely: Phenibut – a mixture of gamma-aminobutyric acid and a fat-soluble radical. An excellent medication that is sold over the counter. Pantogam – a medication that contains a formula of gamma-aminobutyrate along with vitamin B5. These substances in this medication have high absorption and bioavailability rates. ConclusionIt is clear that this supplement is essential for progress in bodybuilding and other sports where your body is working at its limit. Do not forget about GABA during light training cycles and even in periods of rest from weight training. This will enhance the recovery process and provide you with strength and energy. Therefore, I believe that GABA should be part of the nutritional supplement kit of anyone engaged in bodybuilding or fitness. Personal Fitness Training by the Author of This Article:
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