Phosphatidic acid
What it is
Activates the mTOR pathway, which is the master switch for muscle protein synthesis. A 2024 review of 6 trials found 750 mg per day alongside resistance training significantly increased lean body mass and strength compared to training alone. The effect was most pronounced in trained individuals. Still a relatively new supplement with a small evidence base. Generally safe with no serious side effects reported in studies.
Dose
750 mg/day soy-derived phosphatidic acid 30 min before resistance training
Time of day & tips
Take 30 min before resistance training with water. Best taken on an empty stomach or with a small protein-containing snack. Avoid soy if you have a soy allergy.
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