GABA, or Gamma-Aminobutyric Acid, is a supplement used by bodybuilders to accelerate anabolic and regenerative processes in the muscles. This compound has a number of properties that affect not only muscle building, but also the nervous system - incl. makes it easier to fall asleep, soothes anxiety symptoms, relaxes and calms down. For this reason, it should be used with caution and only during the period of increased physical exertion. See what GABA works and how to safely dose this supplement.
GABAis a chemical compound from the group of amino acids, which, however, does not have proteins in its structure. It is an important neurotransmitter that limits the activity of the entire nervous system - it reduces excitability, facilitates concentration, calms and relaxes.
GABA is used primarily in the treatment of nervous diseases and disorders, for example epilepsy, anxiety, panic attacks, ADHD. It has also been proven that in smaller doses of 2-3 g GABA has a positive effect on the growth of muscle tissue and accelerates the regeneration of the body after exercise. Hence, this compound is eagerly used by athletes during periods of intense training, when they are particularly exposed to physical exhaustion.
GABA - action and effects of use
GABA affects the nervous system by increasing the excitability threshold of nerve cells and thus reducing their sensitivity to stimuli. As a result, after taking the substance, you feel relaxed, calmed down, and - due to the increased release of endorphins - a general improvement in well-being and a better mood.
A very important advantage of the GABA supplement is its hypnotic effect. When taken immediately before going to bed, it causes you to fall asleep faster and deepens sleep. As the body regenerates mainly at night, the use of GABA contributes to faster and more effective reconstruction of muscle fibers damaged during exercise.
This fact is of great importance for athletes who have to deal with high training loads on a daily basis and want to maximally accelerate the regenerative processes taking place during the night rest.
Another aspect of GABA activity important from the point of view of bodybuilders is the increase in the production of GH, i.e. growth hormone. It plays a key role in building muscle mass as wellfacilitates fat burning. It is worth adding that 70% of GH is produced during sleep, so the deeper rest caused by taking GABA translates into a higher concentration of growth hormone in the body.
Other effects of using GABA include:
- preventing muscle spasms,
- relieving negative stress symptoms,
- improvement of concentration and ability to associate,
- lowering the level of cortisol (a stress hormone that increases catabolic processes in the muscles),
- better functioning of the immune system,
- lowering blood pressure,
- intensification of collagen production,
- increase appetite.
GABA - dosage
At the beginning of the supplementation period, it is best to take GABA in the amount of 1-2 g per day (women and people with low body weight 1 g, the rest 2 g). If, after 5 minutes, you do not notice the effects of the substance (slight relaxation, calming down, fast falling asleep), the next time you can increase the dose by 50% and observe the body's reaction.
Do not take more than 5 g of GABA daily due to the risk of side effects. The optimal dose that we should aim for is 2-3 g without increasing it further. After a few days, the sensations related to taking the same amount of the substance should significantly decrease and eventually fade away. This is the effect of an increased tolerance to the effects of the compound.
Important
GABA should not be taken for more than a few weeks. The indication for its use in athletes is primarily the period of intense training, during which the body shows a greater demand for energy. Exceeding the daily dose of GABA (maximum 5 g), as well as prolonging supplementation, creates a risk of addiction. It is strictly forbidden to combine GABA with alcohol, which intensifies its effects.
GABA - when to take?
GABA should be taken once a day about 30-60 minutes before falling asleep - only on an empty stomach. Thanks to this, the supplement will have a better effect on the quality of sleep and will make us have more energy on the second day. Some people recommend taking an extra dose of GABA in the morning to further boost your GH levels.
However, there are no scientific studies that would confirm that taking gamma-aminobutyric acid in the morning stimulates anabolic processes in the muscles. It is very important not to take GABA before training. This compound has a relaxing effect on skeletal muscles, so they will not be able to bear the loads that occur during intense exercise.
GABA - side effects
Like mostdietary supplements, GABA can cause side effects. They usually occur with a dose greater than 3-4 g. These include:
- tingling face, neck and limbs,
- shortness of breath (both of the above symptoms may be observed at the beginning of use even at low doses and then they are not a cause for concern),
- mental or physical dependence (when taken in very high doses or in combination with alcohol)