What is GAKIC?
GAKIC is a registered trade mark for a sports supplement that combines glycine, arginine, alpha-ketoisocaproic acid, and calcium. This supplement has been studied for its effects on increasing exercise performance and strength.
Where does GAKIC Come From?
GAKIC is a chemically bonded combination of the amino acids, glycine and arginine, and the keto acid, alpha-ketoisocaproic acid. It is not a naturally occuring compound.
It is thought that GAKIC is able to attenuate muscle fatigue by altering muscle metabolism and/or removing by-products of intensive muscle exercise. It has been shown that after consuming GAKIC, subjects experienced increased resistance to muscle fatigue by 28% during weight lifting exercises, compared to a placebo. This led to a 10% increase of total muscle work during the workout (Stevens et al, 2000). Similarly positive results were recorded among cyclists that performed repeated sprints, during which GAKIC helped to maintain maximum muscle output (Burford & Koch, 2004). Delaying fatigue and maintaining power implies that GAKIC may lead to bodybuilders and weight lifters being able to push harder for longer. This in turn may lead to more significant gains in strength and muscle mass.
GAKIC Negatives & Side Effects
One potential downside to GAKIC is that its effects are short lived. It has been shown that the effects of GAKIC were no longer present 24 hours after supplementation (Stevens et al, 2000). Given that it is required in relatively high doses and it is not a cheap supplement, this may be a potential downside for some people. There are no known serious side effects from taking GAKIC.
GAKIC Recommended Doses and Ingredient Timing
Doses of 11 g GAKIC have been scientifically shown to improve exercise performance. This is therefore the recommended dosage for this ingredient (Stevens et al, 2000; Burford & Koch, 2004). Given that GAKIC provides a temporary performance boost, it should be taken around 30 to 45 minutes before a workout, and should not be taken on rest days. GAKIC is quite potent and no more than the recommended daily dosage should be taken within a 24 hour period. It is recommended that first time users start on a lower dosage for their first two to three sessions with GAKIC.
GAKIC typically comes in caplet form as a stand-alone supplement.
Burford & Koch (2004), Glycine-Arginine-[alpha]-Ketoisocaproic Acid Improves Performance of Repeated Cycling Sprints. Medicine & Science in Sports & Exercise, 36: 583-587
Stevens et al, (2000), High-intensity dynamic human muscle performance enhanced by a metabolic intervention. Med. Sci. Sports Exerc., 32: 2102-2108