NOTE: The brand of ARA used in the study covered in this article – the brand with longest track record and most extensive feedback by users – is X Factor by Molecular Nutrition. For companies looking to carry ARA, the manufacturer of ARA is Cargill and the contact (wholesale inquiries only) is firstname.lastname@example.org
I recently did a video on ARA which discusses this study that found ARA had positive effects on strength and muscle mass, but was not able to give details because it had yet to be published as an abstract or full paper. The study results are now public and I cover them below. Two previous articles on ARA ( Part I), by Monica M cover why ARA is a generally misunderstood fatty acid and not a a negative to health, (part II ) covered the safety of ARA as a supplement. Finally, Part III, cuts through the hype and bro-science to give details on ARA and it’s use as a supplement for increasing strength and muscle mass! My understanding is a full paper is in process that will also examine the specific mechanisms of ARA and its impact on strength, muscle mass, and performance.
This study looked at the effects of 1.5g per day of ARA for 8 weeks on muscle hypertrophy, body composition, strength, and power, compared to a placebo matched control. For those who don’t enjoy reading abstracts and studies, here’s the cliffs notes followed by the full details:
• The group receiving 1.5g of ARA had in increase in lean body mass (LBM) of approx 3%, corresponding to 3.5 lb (1.6 kg) compared to no changes in the placebo group
• Muscle thickness increased in the group receiving ARA (+9.5%) vs. the placebo group (+4.7%).
• There was an improvement in anaerobic power (via Wingate test which measures 30 second maximal output), which increased in the group getting ARA (+10.7%) vs. the placebo group (+3.8%).
• The group receiving ARA increased their bench press and leg press strength to a greater degree than the placebo group.