I have come across no further studies/or experience that sway my opinions any. Though I am still to go over a new one I found that states ALA as being helpfull in shuttling creatine. But hey, my blood pumping at alarming rates and my Surge taken PWO due that pretty good.
Anyhow. Here we go.
But where are we in it’s role in nutrient partitioning?
Below, above and in numerous other threads
How should it be used?
Personally I use 200-300 mg a day. Lately 200mg. 1 morning 1 evening.
I will also ( JUST IN CASE/HOPE that it may have a positive effet on partitioning) take an extra 200mg prior to my weekly cheat meal.
It SEEMS like 1)r-ALA is the best form
Yes. The R-ala form is your best bet. The ALA has R-ala in it but also s-ala (I do beleive) and there are several studies that have come about that actually show the other form in the ALA actually detracting from the positive effects of the R-Ala fraction. Once again you can find others that state there being no negative effects. I just go with the R to be safe.
- it has value as an anti-oxidant and
As of this point this is the only truely PROVEN benefit of R-ALA, and one I enjoy. The whole reason behind me supplementing it.
It is not only a strong antioxidant in and of itself. It has the effect of regenerating vit.c and e after they have been seemingly used up fighting free radicals. It is like a little medic in the war against free radicals. As the soldiers battle and get injured it runs up and repairs them. LOL Best analogy I could come up with.
- it’s value as a true nutrient partitioning agent is questionable.
Very questionable, But we can hope.
Like I stated if it does give me a greater lean toward LBM partitioning all the better, but I am not sold. It does partition. That much is proven. But study to study it varies. Some leaning toward LBM, others toward BF, and some right down the middle. That and most of these studies were on rats and mice. NOT T-men.
I am inclined at this point to simply feel it is right down the middle.
So. that said. It would be beneficail to a point to greater speed the shuttling of nutrients when you are allready in a state that leans toward LBM positive partioning, Post w/o. In theory any way.
I say take it for its anti Ox ability and any bonus, GREAT. I have seen no added benefit from it in that area though. Even super high dosing during different diet test like UD2 where one pretty much totally depletes their carb stores, drops cals, then has a HUGE carb up. I saw no difference in taking it and not.
Hope that helps, Once again just my 2cc from my own experience.
( excuse any sp or gramar errors I am still working on my first cup of coffee)