Does oral ATP supplementation increase ATP levels in the body?

Most studies, including the Jordan et al. (2004) study, found that oral ATP supplementation did not significantly increase circulating blood ATP levels.

What did early research on ATP supplements show?

Early studies like Jordan et al. (2004) and Herda et al. (2008) found no significant benefits of ATP supplementation compared to placebo.

Are there any studies showing positive effects of ATP supplementation?

Some studies, like Defritus et al. (2019), suggested ATP might help complete greater training volume. However, a 2021 study only showed benefits in the first set, questioning its overall utility.

What are the proposed mechanisms for ATP supplementation?

The proposed mechanisms include generally increasing ATP availability during exercise or promoting vasodilation via red blood cells. However, these mechanisms currently lack strong evidence and plausible pathways.

What are better alternatives to ATP supplements for exercise performance?

Creatine monohydrate is a well-researched supplement proven to increase ATP availability and phosphocreatine resynthesis. Citrulline or dietary nitrate are effective for enhancing vasodilation.

Why is creatine a better choice than ATP for energy?

Creatine helps maintain ATP levels across multiple sets by readily donating phosphates, unlike ATP supplements which offer a one-time, physiologically insignificant boost.

Should I be concerned about industry funding in ATP research?

Yes, given the inconsistent results and lack of clear mechanisms, it's worth considering if studies are industry-funded, as this can sometimes influence publication of results.

Eric reviews the ATP supplementation research

Stronger By Science

Sports6 min read30 min video

Mar 25, 2022|3,602 views|87|11

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TL;DR

ATP supplementation research shows inconsistent results and unclear mechanisms, with better alternatives like creatine available.

Key Insights

ATP is the fundamental energy currency in the body, crucial for processes like muscle contraction.

Early research (2004, 2008) on direct ATP supplementation showed no significant benefits over placebo and did not increase blood ATP levels.

A series of studies suggested large performance gains from ATP and HMB, comparable to steroids, but faced scientific skepticism due to implausibility and inconsistencies.

More recent studies (2019, 2021) show mixed results; one indicated increased volume load in squats with 400mg ATP, while another showed only transient benefits in the first set of squats at a high dose, failing to improve overall volume.

Plausible mechanisms for ATP supplementation are lacking; the body uses vast amounts of ATP daily, making small oral doses unlikely to significantly impact availability. The proposed vasodilation mechanism via red blood cells is also questionable in healthy individuals.

Supplements like Creatine Monohydrate and Citrulline/Nitrate offer more established and physiologically relevant benefits for ATP availability and vasodilation, respectively.

Skepticism towards ATP supplements is warranted due to inconsistent applied research, unclear mechanisms, and the availability of superior, well-researched alternatives.

ATP: THE BODY'S ESSENTIAL ENERGY CURRENCY

Adenosine triphosphate (ATP) is fundamental to all biological processes, serving as the primary energy currency. In the context of exercise and nutrition, ingested calories from carbohydrates, fats, and proteins are ultimately converted into ATP to fuel cellular activities. A significant portion of this energy conversion is critical for muscle contractions, involving complex processes like calcium pumping and the myosin-actin interaction, highlighting ATP's central role in physical exertion and athletic performance.

EARLY RESEARCH: A PROMISING BUT UNFULFILLED HYPOTHESIS

The concept of directly supplementing ATP to enhance exercise performance emerged as a logical hypothesis: if ATP is vital for muscle function, providing more of it might boost capabilities. However, early studies, such as the 2004 research by Jordan and colleagues, dosed at 150 and 225mg of ATP and found no significant benefits compared to a placebo. Crucially, this study also revealed that the supplement did not increase circulating ATP levels, setting a precedent for skepticism regarding its efficacy and mechanism.

SKEPTICISM SURROUNDING EARLY SUPPLEMENTATION STUDIES

Following the initial findings, subsequent research, like the 2008 study by Herda and colleagues, also failed to demonstrate significant performance improvements. A series of studies from Jacob Wilson's lab investigating combinations of ATP and HMB generated considerable interest due to reported effects comparable to anabolic steroids. However, these findings were met with significant scientific skepticism, marked by letters to the editor questioning the plausibility and consistency of the results, especially since neither ATP nor HMB had previously shown such dramatic effects individually.

RECENT DEVELOPMENTS AND CONTINUED INCONSISTENCIES

More contemporary research has yielded mixed results. A 2019 study by DeFreitas et al. suggested that 400mg of oral ATP supplementation enhanced volume load in half squats compared to placebo, hinting at potential benefits for training volume. However, a 2021 study by dos Santos Nunez de Mora et al. using doses of 100, 200, and 400mg of ATP found that only the highest dose marginally increased reps in the first set, with no significant impact on total volume or reps across all sets. This inconsistency, particularly the limited effect in later sets where fatigue is higher, further fuels doubts about ATP's practical utility.

MECHANISTIC UNCERTAINTIES AND PHYSIOLOGICAL IMPLAUSIBILITY

A major hurdle for ATP supplementation is the lack of a clear and plausible mechanism. The human body utilizes an enormous amount of ATP daily, estimated at 40 kg at rest and up to 0.5 kg per minute during intense exercise. Introducing small supplemental doses (e.g., 400mg) is akin to a drop in the bucket, unlikely to significantly alter overall ATP availability. The proposed mechanism involving red blood cells and vasodilation is also questionable, as this effect is typically observed in older, sedentary individuals or experimental conditions, not usually in young, healthy athletes who are the primary target for performance supplements.

SUPERIOR ALTERNATIVES FOR ENERGY AND BLOOD FLOW

For individuals seeking to enhance ATP availability or promote vasodilation, well-established supplements already exist. Creatine monohydrate is considered a superior option for increasing phosphocreatine stores and resynthesis rates, directly supporting ATP production during intense activity. For vasodilation, citrulline or dietary nitrate are effective, with well-understood mechanisms that can benefit blood flow, particularly in populations where vasodilation might be impaired. These supplements have a substantial body of research supporting their efficacy and physiological relevance.

ASSESSING INDUSTRY FUNDING AND PUBLICATION BIAS

Concerns about industry-funded research in the ATP supplementation field have been raised. The 2021 study, for instance, was industry-funded, prompting questions about potential publication bias, where null results might remain unpublished, creating a skewed perception of efficacy. While not all industry-funded research is biased, the pattern of finding statistically significant results in only specific conditions or sets, particularly in the context of limited overall effectiveness, warrants careful consideration and a skeptical approach to interpreting the published data.

THE ROLE OF CREATINE IN ATP RESYNTHESIS

Creatine monohydrate's advantage over direct ATP supplementation lies in its sustained impact on energy systems. Unlike a potentially one-time use of supplemental ATP, creatine works by increasing muscle phosphocreatine stores. This reserve allows for a faster resynthesis of ATP during exercise by readily donating phosphate groups to ADP. Furthermore, creatine itself remains in the muscle, enabling this rapid replenishment to occur across multiple sets and throughout an entire training session, providing a more robust and consistent performance benefit.

VAST DIFFERENCES IN PHYSIOLOGICAL IMPACT

The sheer scale of ATP utilization in the body dwarfs the amounts provided through oral supplementation. Textbooks suggest daily ATP turnover can reach tens of kilograms, with intense exercise consuming hundreds of grams per minute. Consequently, an extra 400-500 milligrams of supplemental ATP represents a minuscule fraction of the body's needs, making a significant physiological impact highly improbable. This vast discrepancy underlines why creatine, which enhances the *rate* of ATP resynthesis by leveraging endogenous stores, offers a more physiologically relevant ergogenic effect.

THE LIMITATIONS OF SUPPLEMENTAL ATP DOSAGES

The human body's capacity to store ATP is limited to roughly 80-100 grams, necessitating continuous production. Supplementing with small amounts like 400mg is unlikely to significantly alter this dynamic equilibrium. The research consistently fails to demonstrate a clear increase in plasma ATP levels, and even if red blood cells uptake some, the subsequent physiological effect in healthy, active individuals remains unconvincing compared to established strategies. The cumulative evidence points away from direct ATP supplementation as a reliable performance enhancer.

CONCLUSION: ATTAINING ATP BENEFITS THROUGH ESTABLISHED MEANS

Based on the current body of research, direct oral ATP supplementation is met with considerable skepticism due to inconsistent findings and unclear physiological mechanisms. While ATP is vital for performance, its availability is better supported by established supplements like creatine monohydrate, which demonstrably enhances the body's natural ATP resynthesis pathways. Similarly, for improved vasodilation, supplements like citrulline and dietary nitrate offer well-supported alternatives. Until more robust and mechanistically clear evidence emerges, consumers are advised to prioritize these proven supplements over ATP.

Mentioned in This Episode

●Supplements

●Studies Cited

●Concepts

●People Referenced

ATP Supplementation: What the Research Suggests

Practical takeaways from this episode

Do This

Consider creatine monohydrate for increased ATP availability during exercise.

Use citrulline (4-6g) or dietary nitrate (400-800mg) for improved vasodilation.

Wait for more conclusive research before considering ATP supplementation.

Avoid This

Don't rely on ATP supplementation for significant performance gains based on current evidence.

Don't expect ATP to increase blood ATP levels or significantly impact total training volume.

Be skeptical of studies with implausible results or potential industry funding bias.

Common Questions

ATP (Adenosine Triphosphate) is the primary energy currency of the body. It's essential for all processes requiring energy, including muscle contractions during exercise.

Topics

ATP Adenosine Triphosphate Supplement Skepticism Workout Performance

Mentioned in this video

supplementHMB

Hydroxymethylbutyrate, studied in combination with ATP, with reported effects comparable in magnitude to steroids, raising skepticism.

studyJordan and colleagues

Conducted a 2004 study on ATP supplementation at 150mg and 225mg doses, finding no significant benefits compared to placebo and no increase in blood ATP levels.

studyHerda and colleagues

Published a study in 2008 on a purported ATP boosting supplement, which also did not yield significant differences between groups.

personJacob Wilson

Associated with the University of Tampa lab that conducted several studies on ATP and HMB supplementation.

studyDefritus and colleagues

Published a 2019 study where subjects taking 400mg of oral ATP completed significantly greater volume load in half squats compared to placebo, suggesting a potential training aid.

studyDos Santos Nunez De Mora and colleagues

Their 2021 study found that 400mg of ATP significantly increased reps in the first set of half squats but not overall volume, questioning its utility when only affecting the initial set.

studyLowry and colleagues

Conducted a series of studies with Jacob Wilson's lab at the University of Tampa, investigating combinations of ATP and HMB supplementation, which generated significant interest and questions due to implausible results comparable to steroids.

conceptDietary Nitrate