Phosphatidic Acid: A Cheat Code for Muscle Growth?

Phosphatidic acid (PA) is a phospholipid that plays a crucial role in cell membrane structure and cellular signaling. Recently, it has garnered attention in the fitness industry, especially among bodybuilders for its ability to enhance the mTOR pathway. 

The mTOR pathway is basically the signal your body uses to begin the process of muscle building. It can be turned on by resistance training or even by taking in complete proteins that contain leucine. 

Well, PA might have the ability to turn on the muscle building switch as well. Let’s talk about how the molecule works and why it COULD be valuable for those aiming to build muscle. 

What is Phosphatidic Acid? 

Phosphatidic acid is a naturally occurring lipid found in cell membranes, particularly in skeletal muscle tissue. It acts as an intermediate in the biosynthesis of other important lipids like phosphatidylcholine, and is involved in cellular signaling pathways that regulate various biological processes. 

How Phosphatidic Acid Aids Muscle Growth

In a sense, your body has a switch for building muscle. This switch is called the mammalian target of rapamycin (mTOR). When this pathway is activated, muscle protein synthesis rates go up. 

There are a few things we know that activate the mTOR pathway:

  1. Resistance Training: this should be a no brainer
  2. Leucine: this is one of the components to a complete protein. Leucine has been found to activate the mTOR pathway even in the absence of training! 
  3. Insulin and IGF-1

It is postulated that phosphatidic acid may also be able to activate the mTOR pathway. By upregulating the mTOR pathway: PA encourages the body to initiate the processes required for muscle tissue repair and growth after exercise. 

Looking at the Research

The current research on PA for its muscle building capabilities is limited. 

Out of 6 studies, 3 showed PA to have positive effects in terms of results in terms of body composition and performance enhancement, and one study involved other supplements so the benefits that were shown in that study could not be isolated to PA. 

A 2016 study by Escalante et. al gave 18 healthy males (with prior resistance training experience) MaxxTor which is a supplement containing PA as the main ingredient.  

These subjects saw an increase in body composition and athletic performance. However, that supplement also contained leucine, which I mentioned before, also it has been shown to activate the mTOR process in the absence of training. HMB and vitamin D3 were also contained in that supplement. HMB is a metabolite of leucine and is believed to help minimize protein breakdown. 

All of the subjects that took the MaxxTOR supplement saw increases in lean body mass and athletic performance compared to placebo. But it is difficult to tell whether or not the subjects benefited from the PA or from the other things contained in that supplement. 

Another study by Gonzalez et. al. in 2017 examined the effects of PA on muscle thickness following an 8 week resistance training program on young males with previous resistance training experience. They found very little difference between the group that resistance trained and received PA supplementation and the group that resistance trained and received a placebo. 

So far research is not promising for PA as a secret cheat code muscle builder. Other supplements like creatine and HMB may be more effective for improving muscle protein synthesis and reducing muscle protein breakdown. 

Conclusion

At first it appeared as though phosphatidic acid would be a promising supplement for those looking to enhance muscle growth and speed muscle recovery. By activating the mTOR pathway, it was believed that PA could help increase muscle protein synthesis rates and reduce breakdown. 

But while the current research on phosphatidic acid is limited, so far the results are underwhelming. Disappointing, yes. But you can cross this supplement off your list when it becomes all the rage in a few years. 

Supplements that have been backed by research for years like creatine and leucine are better options. As is always the case with supplements, make sure you consult a healthcare professional. 

References:

  1. Costa Riela NA, Alvim Guimarães MM, Oliveira de Almeida D, Araujo EMQ. Effects of Beta-Hydroxy-Beta-Methylbutyrate Supplementation on Elderly Body Composition and Muscle Strength: A Review of Clinical Trials. Ann Nutr Metab. 2021;77(1):16-22.
  2. Escalante G, Alencar M, Haddock B, Harvey P. The effects of phosphatidic acid supplementation on strength, body composition, muscular endurance, power, agility, and vertical jump in resistance trained men. J Int Soc Sports Nutr. 2016 Jun 2;13:24.
  3. Fernández-Landa J, Calleja-González J, León-Guereño P, Caballero-García A, Córdova A, Mielgo-Ayuso J. Effect of the Combination of Creatine Monohydrate Plus HMB Supplementation on Sports Performance, Body Composition, Markers of Muscle Damage and Hormone Status: A Systematic Review. Nutrients. 2019 Oct 20;11(10):2528. 
  4. Gonzalez AM, Sell KM, Ghigiarelli JJ, Kelly CF, Shone EW, Accetta MR, Baum JB, Mangine GT. Effects of phosphatidic acid supplementation on muscle thickness and strength in resistance-trained men. Appl Physiol Nutr Metab. 2017 Apr;42(4):443-448.
  5. Sengupta S, Peterson TR, Sabatini DM. Regulation of the mTOR complex 1 pathway by nutrients, growth factors, and stress. Mol Cell. 2010 Oct 22;40(2):310-22.
  6. Shad BJ, Smeuninx B, Atherton PJ, Breen L. The mechanistic and ergogenic effects of phosphatidic acid in skeletal muscle. Appl Physiol Nutr Metab. 2015 Dec;40(12):1233-41. 
  7. Teixeira FJ, Tavares N, Matias CN, Phillips SM. The effects of phosphatidic acid on performance and body composition – a scoping review. J Sports Sci. 2022 Feb;40(3):364-369.