The Benefits of Palmitoylethanolamide (PEA) for Muscle Gain Summary
The study investigated the benefits of palmitoylethanolamide (PEA) during 8 weeks of resistance training:
- PEA supplementation did not impair muscle growth or strength gains when combined with an 8-week resistance training program. This is significant because some pain relief medications, like NSAIDs, have been shown to potentially hinder muscle growth when combined with resistance training.
- The PEA group showed a significant improvement in lower body power, as evidenced by a 17% increase in countermovement jump height compared to only a 5% increase in the placebo group. This suggests that PEA may enhance dynamic lower body power, which could be beneficial for athletes in sports requiring explosive movements.
- Contrary to expectations based on previous research, there were no significant differences in self-reported pain or well-being scores between the PEA and placebo groups throughout the study.
The Benefits of Palmitoylethanolamide: A Natural Alternative for Pain Relief and Performance Enhancement in Athletes
For years, athletes have been searching for a safer alternative to non-steroidal anti-inflammatory drugs (NSAIDs) for pain relief. NSAIDs can reduce protein synthesis, and some studies suggest they may hinder muscle growth and lead to adverse health effects.1,2 Enter palmitoylethanolamide (PEA), a common pre-workout supplement that not only offers pain relief properties but may also enhance athletic performance.
A new study published in Sports Medicine – by Huschtscha et al. explored whether PEA supplementation during resistance training could enhance muscle growth, strength, and power without the adverse effects typically associated with NSAIDs.3 The study’s findings emphasized the benefits of Palmitoylethanolamide for lower-body power and suggest it may be a valuable tool for athletes and fitness enthusiasts alike.
What is PEA?
Palmitoylethanolamide (PEA) is a naturally occurring fatty acid amide produced in the body and found in certain foods like egg yolk and soybeans. It is known for its anti-inflammatory and analgesic properties, helping to reduce pain and inflammation by interacting with receptors in the body that regulate these processes.4,5 Unlike traditional NSAIDs, PEA does not inhibit the COX-2 enzyme, providing pain relief without interfering with muscle growth or other important biological functions. As a result, PEA is gaining attention as a safer alternative for athletes who need pain relief without compromising performance or recovery.
Palmitoylethanolamide for Pain Management in Athletes
Pain management for athletes is crucial yet often overlooked. Pain can come from intense training, overuse injuries, or conditions like delayed onset muscle soreness.6,7 Female athletes, in particular, may experience pain related to menstrual cycles, which can further affect performance. Studies show that Olympic athletes use analgesics and NSAIDs four times more than their non-athlete counterparts.7 Managing pain effectively is vital to maintaining performance, recovery, and preventing future injuries.
One of the key benefits of Palmitoylethanolamide is that, unlike NSAIDs, it offers pain relief without disrupting muscle protein synthesis. NSAIDs like ibuprofen and acetaminophen inhibit pathways that are essential for muscle growth, which can reduce the effectiveness of strength training. By contrast, PEA operates through a different mechanism, managing pain and inflammation while allowing normal muscle growth to continue.
The Benefits of Palmitoylethanolamide for Pain Management in Athletes
A systematic review and meta-analysis by Lang-Illievich et al. found that PEA supplementation was associated with a 1.68-fold reduction in self-reported pain compared to control groups across 11 studies involving 774 participants.8 However, it’s worth noting that these studies primarily focused on individuals with chronic medical conditions rather than athletes. For athletes, the benefits of Palmitoylethanolamide extend beyond pain relief. Research has suggested that PEA may improve sleep quality9, which is critical for recovery and overall athletic performance. Improved recovery through better sleep can lead to more effective training and muscle growth.10,11
Overview of the Study Protocol
The new study by Huschtscha et al. aimed to investigate the benefits of Palmitoylethanolamide in conjunction with resistance training. 52 untrained but recreationally active participants were recruited and randomly assigned to either a PEA supplementation or placebo group. Each participant took 350 mg/day of Levagen +, a PEA supplement while engaging in a progressive whole-body resistance training program over eight weeks.
The training regimen involved two weekly sessions of strength-focused exercises such as leg presses, bench presses, deadlifts, and power-focused movements like countermovement jumps (CMJ) and bench press throws. The program was designed to stimulate muscle hypertrophy and improve power. By the end of the trial, the researchers measured changes in muscle mass, strength, and power in both the PEA and placebo groups.
Results of the Study
Both the PEA and placebo groups showed increases in lean muscle mass, with no statistically significant differences between the two. This suggests that PEA does not inhibit muscle growth, an important finding for athletes concerned about losing gains while managing pain.
Where PEA truly excelled was in its impact on lower-body power. The PEA group experienced a 17.3% improvement in countermovement jump (CMJ) height compared to a 5.2% improvement in the placebo group. This indicates that one of the key benefits of Palmitoylethanolamide is its ability to enhance dynamic lower-body power, which is crucial for athletic movements like jumping and sprinting. Both groups also reported similar levels of muscle soreness and well-being, which may reflect the moderate intensity of the training program.
The Benefits of Palmitoylethanolamide
The results provide valuable insights into the benefits of palmitoylethanolamide for athletes and fitness enthusiasts. While PEA supplementation didn’t lead to greater muscle hypertrophy compared to placebo, it didn’t impair muscle growth either – a significant finding considering the potential negative effects of some pain relief medications. First, PEA does not negatively affect muscle hypertrophy, making it a safer alternative to NSAIDs. Athletes who need pain management but worry about the side effects of NSAIDs now have an option that supports their training goals.
The most striking result of the study was the improvement in lower-body power. The benefits of Palmitoylethanolamide in this area suggest that PEA may improve neuromuscular efficiency and motor unit recruitment, which are essential for explosive movements. For athletes who rely on dynamic power, such as sprinters or weightlifters, PEA supplementation may be a valuable supplement to consider.
Although the study did not find significant differences in upper-body strength gains, the fact that PEA did not impair performance is still a positive outcome. The benefits of Palmitoylethanolamide may be more pronounced in lower-body performance, but more research is needed to explore its full potential in upper-body exercises and other athletic disciplines.
PEA Effect on Pain and Sleep
Despite its well-known anti-inflammatory and analgesic properties, the study yielded surprising findings that PEA did not significantly reduce pain or improve sleep quality in the participants during the 8-week resistance training program. This contrasts with previous research showing PEA’s effectiveness in reducing pain in individuals with chronic conditions, suggesting its benefits may vary depending on the context and population.
Practical Applications of the Benefits of Palmitoylethanolamide
For athletes and fitness enthusiasts, the benefits of Palmitoylethanolamide are clear. PEA offers a safe and effective alternative to NSAIDs for managing pain without hindering muscle growth or strength gains. This is especially relevant for athletes concerned about long-term health impacts from chronic NSAID use. The study used a daily dose of 350 mg PEA (as Levagen+). Athletes interested in trying PEA supplementation might start with this dosage, ideally under the guidance of a sports nutritionist or healthcare provider.
References
1 Lilja, M. et al. High Doses of Anti‐inflammatory Drugs Compromise Muscle Strength and Hypertrophic Adaptations to Resistance Training in Young Adults. Acta Physiologica 222 (2017). https://doi.org/10.1111/apha.12948
2 Krentz, J. R., Quest, B. Q., Farthing, J. P., Quest, D. & Chilibeck, P. D. The Effects of Ibuprofen on Muscle Hypertrophy, Strength, and Soreness During Resistance Training. Applied Physiology Nutrition and Metabolism 33, 470-475 (2008). https://doi.org/10.1139/h08-019
3 Huschtscha, Z. et al. The Effect of Palmitoylethanolamide (PEA) on Skeletal Muscle Hypertrophy, Strength, and Power in Response to Resistance Training in Healthy Active Adults: A Double-Blind Randomized Control Trial. Sports Med Open 10, 66 (2024). https://doi.org/10.1186/s40798-024-00732-6
4 Morsanuto, V., Galla, R., Molinari, C. & Uberti, F. A New Palmitoylethanolamide Form Combined With Antioxidant Molecules to Improve Its Effectivess on Neuronal Aging. Brain Sciences 10, 457 (2020). https://doi.org/10.3390/brainsci10070457
5 D’Aloia, A. et al. Synthesis, Molecular Modeling, and Biological Evaluation of Metabolically Stable Analogues of the Endogenous Fatty Acid Amide Palmitoylethanolamide. International Journal of Molecular Sciences 21, 9074 (2020). https://doi.org/10.3390/ijms21239074
6 Lang-Illievich, K. et al. Palmitoylethanolamide in the Treatment of Chronic Pain: A Systematic Review and Meta-Analysis of Double-Blind Randomized Controlled Trials. Nutrients 15 (2023). https://doi.org/10.3390/nu15061350
References
7 Hainline, B. et al. International Olympic Committee consensus statement on pain management in elite athletes. Br J Sports Med 51, 1245-1258 (2017). https://doi.org/10.1136/bjsports-2017-097884
8 Lang-Illievich, K. et al. Palmitoylethanolamide in the Treatment of Chronic Pain: A Systematic Review and Meta-Analysis of Double-Blind Randomized Controlled Trials. Nutrients 15 (2023).
9 Rao, A., Ebelt, P., Mallard, A. & Briskey, D. Palmitoylethanolamide for sleep disturbance. A double-blind, randomised, placebo-controlled interventional study. Sleep Sci Pract 5, 12 (2021). https://doi.org/10.1186/s41606-021-00065-3
10 Hainline, B., Turner, J. A., Caneiro, J. P., Stewart, M. & Lorimer Moseley, G. Pain in elite athletes—neurophysiological, biomechanical and psychosocial considerations: a narrative review. British Journal of Sports Medicine 51, 1259 (2017). https://doi.org/10.1136/bjsports-2017-097890
11 Hamlin, M. J. et al. The Effect of Sleep Quality and Quantity on Athlete’s Health and Perceived Training Quality. Frontiers in Sports and Active Living 3 (2021). https://doi.org/10.3389/fspor.2021.705650
