N-Acetyl-Cysteine (NAC)

Using NAC (N-acetylcysteine) Supplements for Athletic Performance

NAC (N-acetylcysteine) is emerging as a beneficial supplement for athletes and active individuals. This amino acid shows promise for improving physical performance, speeding up recovery, and protecting muscles.

What is NAC (N-acetylcysteine)?

NAC stands for N-acetylcysteine. It is a modified form of the amino acid L-cysteine. NAC is more stable than regular cysteine and has better bioavailability when taken as a supplement.

Once absorbed, NAC increases levels of glutathione in the body. Glutathione is one of the most potent antioxidants involved in cellular health. As a powerful antioxidant itself, NAC plays a key role in neutralising free radicals and reducing oxidative stress.

How NAC (N-acetylcysteine) Works to Support Athletic Performance

Research indicates NAC works through several mechanisms to benefit athletes and exercise performance:

• Antioxidant Effects - The antioxidant properties of NAC help counter the oxidative damage linked to intense training. Free radical production increases during exercise, which can impair muscle function and immunity. NAC supplements boost antioxidant capacity, allowing athletes to train harder and recover faster.
• Reduces Inflammation - Strenuous workouts can trigger inflammatory responses in the body that hamper recovery. NAC helps control exercise-induced inflammation and muscle soreness.
• Improves Blood Flow - Studies show NAC supplements promote vasodilation and blood flow during physical activity. Enhanced circulation provides working muscles with more oxygen and nutrients.
• Protects Muscles - Intense training depletes glutathione levels and can damage muscle tissues. NAC replenishes glutathione stores and helps prevent oxidative injury to muscles.
• Optimises Redox Status - NAC supports optimal redox balance in cells, which impacts performance capacity. Physical activity disrupts redox homeostasis.
• Enhances Mitochondrial Function - Research indicates NAC may improve mitochondrial health and energy production. This effect could reduce muscle fatigue during endurance exercise.

Evidence for NAC (N-acetylcysteine) and Athletic Performance

A growing body of research specifically examines how NAC supplementation affects markers of athletic performance:

• In a study on elite soccer players, those who took NAC had significant decreases in muscle damage and oxidative stress after a 90-minute treadmill run. The NAC group also saw an increase in total antioxidant capacity.
• A trial on healthy adults found that 6 weeks of NAC supplementation extended time to exhaustion during moderate-intensity cycling exercise. This enhancement in endurance was attributed to the antioxidant benefits of NAC.
• Multiple studies show NAC helps maintain muscle force production and reduces fatigue when taken before resistance training or high-intensity intervals. Less fatigue allows for more high-quality training.
• Research on 16 sprinters found that a single 1200mg dose of NAC before a 100-metre sprint significantly increased peak running speed. Sprinters supplemented with NAC ran 0.07 seconds faster on average.
• Trials report significantly lowered levels of inflammatory markers like CRP and IL-6 in athletes using NAC during intense training periods. This supports faster recovery.
• Biomarkers of muscle damage like CK and LDH are reduced in those taking NAC supplements around exercise. This effect helps preserve muscle tissue.

Effective Dosing of NAC (N-acetylcysteine)

Most studies on athletes use NAC dosages between 600-1200mg per day. The upper end of this range (1200mg) provides greater benefits for hardcore training scenarios.

Dividing the total daily dosage into smaller doses throughout the day enhances absorption. Taking one dose 30 minutes before a workout ensures peak blood levels.

The optimal cycle time for NAC in athletes needs more research. But continuous use for at least 2 weeks appears most effective.

Is NAC Safe for Athletes?

At recommended dosages, NAC supplements are considered safe for most healthy adults. Side effects are rare but can include nausea, diarrhoea, rashes, and headaches.

However, people with asthma should use NAC carefully, as it may exacerbate bronchospasm in sensitive individuals. Those on nitrates, anticoagulants or blood pressure medications should consult a doctor before using NAC.

While more studies are still needed, NAC emerges as a useful supplement for improving athletic performance markers, speeding up recovery, and protecting muscle tissues during intense training.

Additional Performance Benefits of NAC (N-acetylcysteine)

Beyond the direct effects on exercise capacity, NAC may support athletic performance indirectly:

• Increases Growth Hormone - Some research reports greater GH release from resistance exercise when combined with NAC supplementation. More growth hormone aids adaptations.
• Supports Immune Function - Intense training can temporarily depress immunity. NAC helps avoid exercise-induced immune suppression.
• Improves Sleep Quality - Better sleep is crucial for recovery and performance. Evidence suggests NAC can optimise sleep in athletes after night games or travel.
• Reduces Overtraining Risk - Overtraining syndrome is linked to oxidative stress. NAC helps prevent overtraining by regulating redox balance.
• Supports Cognitive Performance - Studies show NAC can improve processing speed, reaction time, and focus during exercise.
• Manages Exercise-Induced Asthma - NAC acts as a bronchodilator and decreases airway hyperresponsiveness.

Combining NAC (N-acetylcysteine) with Other Supplements

While NAC offers powerful antioxidant effects, combining it with other supplements can further enhance athletic performance:

• Vitamin C - Extends antioxidant protection and synergizes with NAC.
• Vitamin E - Helps protect cell membranes from oxidative damage.
• Coenzyme Q10 - Supports mitochondrial health and energy production.
• Alpha-Lipoic Acid - Recycles antioxidants like vitamin C and reduces exercise oxidative stress.
• Resveratrol - Potent polyphenol antioxidant that mimics effects of exercise.
• Beta-alanine - Increases carnosine levels which act as antioxidants in muscles.
• Protein - Provides amino acids to support muscle repair and recovery after intense workouts.
• Branched Chain Amino Acids (BCAAs) - Essential amino acids help maintain muscle mass and decrease muscle soreness from exercise.
• Creatine - Supports power output, muscle strength and high intensity performance.
• L-Citrulline - Amino acid that enhances nitric oxide production, blood flow and endurance.

Other Ways to Boost Glutathione Levels

In addition to direct NAC supplementation, there are other strategies athletes can use to optimise glutathione status:

• Whey Protein - High in cysteine, a glutathione precursor. Consuming 20-30g of whey daily helps glutathione synthesis.
• Exercise Training - Regular exercise helps boost glutathione levels. Both aerobic and resistance training have beneficial effects.
• Optimise Selenium Intake - Selenium is needed for glutathione production. Foods like brazil nuts provide bioavailable selenium.
• Increase Vitamin D - Research shows vitamin D supplementation can increase glutathione levels in healthy adults.
• Get Adequate Sleep - Poor or disrupted sleep is associated with reduced glutathione levels. Aim for 7-9 hours per night.
• Manage Stress Levels - Chronic psychological stress depletes glutathione. Stress management helps optimise glutathione status.

FAQ

What are the benefits of N-Acetyl-Cysteine (NAC) for athletes?

Research shows NAC can enhance athletic performance and recovery by reducing oxidative stress and inflammation, improving blood flow and mitochondria function, and protecting muscles.

How much N-Acetyl-Cysteine (NAC) should athletes take?

Studies use NAC dosages between 600-1200mg per day, with the higher end of this range providing greater effects for intense training.

When should athletes take N-Acetyl-Cysteine (NAC)?

Divide the daily dosage into smaller doses throughout the day for better absorption. Take one dose 30 minutes before your workout.

Should N-Acetyl-Cysteine (NAC) be cycled?

The optimal cycle time needs more research but continuous use for at least 2 weeks appears most effective.

What supplements stack well with N-Acetyl-Cysteine (NAC)?

NAC combines well with vitamin C, vitamin E, CoQ10, alpha-lipoic acid, whey protein, BCAAs and creatine.

Are there side effects or precautions?

NAC is generally safe but people with asthma and those on certain medications should consult a doctor before using.

What other ways boost glutathione levels?

Whey protein, exercise training, optimising vitamin D and selenium intake, sulfur-rich foods, adequate sleep and stress management.