Arachidonic acid (ARA)
What it is
An omega-6 fatty acid that drives the inflammatory signalling cascade needed for muscle repair and growth after resistance exercise. A 12-week RCT found 1.5 g/day ARA significantly increased lean body mass and upper body strength in trained males. Theoretically works by amplifying the exercise-induced inflammatory response that triggers muscle adaptation. Not for people with inflammatory conditions.
Dose
1,000–1,500 mg/day arachidonic acid with meals; cycle 8 weeks on, 4 weeks off
Time of day & tips
Take with a meal. Avoid if you have inflammatory conditions like IBD, arthritis, or asthma. Cycle 8 weeks on, 4 weeks off. Best used during dedicated hypertrophy training blocks.
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