Edited by Dr. Davide Marciano
Phosphatidylserine or PS is a good supplement for Bodybuilders, as - by lowering the levels of cortisol (catabolic hormone) - it allows for greater muscle hypertrophy.
Before continuing the description, I believe it is necessary to clarify a basic concept for me: it is true that cortisol promotes catabolism and the increase of fat mass, but only when it is in excess, while if produced in normal quantities it is essential for our life. It supervises the "fight - flight" reaction, is an anti-inflammatory, keeps both energy levels and blood pressure levels stable.
So it is wrong to criminalize it excessively or even block its production with the use of drugs as some Bodybuilders do.
Phosphatidylserine belongs to the class of constituent phospholipids of cell membranes, which are composed of 2 fatty acids linked to a glycerol molecule with a phosphate group. They are structured to form a head and a tail. The first is made up of phosphate and is hydrophilic, that is, it needs water, the second, on the other hand, is made up of fatty acids and is hydrophobic, that is, it does not need water.
In addition to phosphatidylserine, which is scarcely present in animal tissues, phospholipids include:
1. Phosphatidic Acid
2. Phosphatidylcholine, the most common phospholipid in the animal kingdom
3. Phosphatidylethanolamine
4. Phosphatidiglycerophosphates, the most common phospholipid in the plant kingdom
5. Diphosphatidylglycerols
6. Phosphatidylinositol
Before its ability to attenuate cortisol levels was discovered, phosphatidylserine was already famous for having good effects on memory and cognition. Not surprisingly, PS is much more abundant in the brain than anywhere else in the body, especially in the cell membranes of neurons (the cells of the brain). At this level the PS maintains the optimal cellular permeability necessary for the entry of nutrients and the relative expulsion of waste materials.
It allows more effective communication between neurons by facilitating the conduction of nerve impulses. This could result in a more effective neuro-muscular system. There are several studies that confirm the virtue of phosphatidylserine on the restoration of mnemonic abilities due to aging, but it is also capable of increasing mental abilities even in normal subjects.
Other studies have shown that PS induces a state of relaxation, of calm; not to mention that this supplement can improve the symptoms of depression.
But, as mentioned, this substance has come to the fore in the world of Bodybuilding thanks to its ability to counteract cortisol.
Studies have shown that PS:
1.REDUCES THE FEELING OF FATIGUE
2. KEEPS TESTOSTERONE LEVELS HIGH DURING WORKOUT
3.REDUCES CORTISOL IN THE BLOOD BY 20%
Almost all athletes who took PS have experienced increases in strength and mass, as well as the feeling of finishing the workout without too much effort.
The only doubt about the use of PS arises from the fact that the control of cortisol is positive for training, but being also a powerful anti-inflammatory substance, its artificial lowering could increase the probability of musculoskeletal pathologies.
And "true, this possibility can be concrete, but the use of the PS only for the two, three times a week that you train, they allow the cortisol in the other days of non-intake, to carry out its regular and fundamental functions.
As a supplement PS is extracted from the brains of some animals, and synthesized from Soya's lecithin. It is preferable to take the one deriving from Soya, because the animal one can be harmful.
DOSES
Ø A dose between 100 mg and 300 mg per day seems to be ideal for improving mental abilities.
Ø We recommend a dosage of 100 - 200 mg per day, in periods of low intensity training. While in particularly stressful periods, such as intense workouts, a dose of 500 - 800 mg per day is recommended, before a training session.
TIME OF RECRUITMENT
It is advisable to take PS during meals, during periods when training is less intense (100 - 200 mg) and before a workout, during periods of greater intensity (500 - 800 mg).
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