Ornithine alpha-ketoglutarate C

«Ornithine alpha-ketoglutarate» — evidence level C. Dosage: 2-6 g per day, usually in 2 servings; isolated works have used doses up to 10 g. A dose of 2 g before exercise is part of many endurance complexes. Source: PMID 29784526, permanent link to the source in the list below.

Ornithine participates in the urea cycle and is necessary for the elimination of ammonia, which accumulates during intense exercise. Alpha-ketoglutarate is an intermediate of the Krebs cycle; in theory it can bind ammonia and support energy metabolism. This is the basis for assumptions about reducing the ammonia load, fatigue and an effect on the hormonal response. There are no direct measurements of these effects in athletes in the source database, so the mechanism remains hypothetical.

Ornithine alpha-ketoglutarate powder, usually as part of pre-workout complexes. The dosage in such complexes is often lower than the one studied

• Theoretically participates in ammonia elimination during intense exercise
• Mentioned in nutrition reviews for endurance athletes as a component of combined supplements
• Usually well tolerated at doses up to 6 g

• The evidence base is weak: there are few quality stand-alone studies of this form, and most data come from complexes with other ingredients
• Trace amounts of ornithine are synthesized by the body itself, and the need for a supplement has not been proven
• At doses from 10 g, stomach upset and diarrhea are possible
• Should not be considered a means with a proven effect on performance

• With other components of pre-workout complexes - the effect cannot be separated
• With arginine and citrulline - a common metabolic pathway, combined intake is excessive
• With diuretics - changes in water and electrolyte balance are possible

• Under 18 years: There are no studies in children and adolescents; not recommended
• Pregnancy and lactation: Use during pregnancy and lactation has not been studied
• Severe liver and kidney disease - not recommended
• A tendency to stomach upset - caution
• Taking diuretics - electrolyte monitoring is required

• The effect of glutamine supplementation on athletic performance, body composition, and immune function: A systematic review and a meta-analysis of clinical trials · Ramezani Ahmadi A, Rayyani E, Bahreini M · Clinical nutrition (Edinburgh, Scotland), 2019 · PMID 29784526
• Nutrition and Supplement Update for the Endurance Athlete: Review and Recommendations · Vitale K, Getzin A · Nutrients, 2019 · PMID 31181616

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