Two tablespoons of Fern Lecithin contains approximately:800mg of Phosphatidylserine
900mg phosphatidic acid
Warning it can give you a fishy smell along with the muscles.
MuscleTech Phospha Muscle, Clinically Studied & Fully Dosed Form of Phosphatidic Acid, 140 SoftGels MuscleTech Phospha Muscle is one source of Phosphatic Muscle along with Soy Lecithin
Phosphatidic Acid increases the rate of muscle protein synthesis post-workout.
According to the MuscleTech website:
"Phosphatidic acid is an important signaling lipid that plays a role in a range of biological processes, including protein synthesis. It is a major part of cell membranes and plays several roles in the functioning of cells.
However what’s most important to anyone looking to build more muscle is that phosphatidic acid has been shown to activate the mammalian target of rapamycin complex 1 (more commonly known as mTORC1) signaling pathway, enhancing the effects of weight training."
Swanson Ultra Triple-Strength Phosphatidylserine is a pill form of Phosphatidylserine that is shown to lower cortisol.
Phosphatidylserine is a lipid that lowers cortisol post-workout which in turn increases testosterone since the two have an inverse relationship.
According to Muscle and Fitness:
"This specialized lipid, naturally found in membranes and nervous tissue, can considerably reduce cortisol levels - particularly after exercise - when taken in supplemental form. Two studies from the First Medical School, University of Naples (Italy), reported that phosphatidylserine (PS) supplementation significantly blunted cortisol after intense workouts without negatively affecting GH levels. Take 800 mg of PS derived from soy immediately after workouts to diminish cortisol and keep you from falling into the overtraining zone."
From the Examine.com Soy Lecithin page:
“A study using 400-800mg of Phosphatidylserine and 450-900mg phosphatidic acid via soy lecithin (total oral dose of soy lecithin being 1,980-3,960mg) in 80 otherwise healthy adults subject to a stress test (Trier Social Stress Test) noted an anti-stress effect that peaked at the lowest dose as assessed by salivary ACTH and cortisol (both salivary and serum) as well as the STAI rating scale (particularly the subscale of distress); this study was funded by a producer of soy lecithin.”
Sep 7, 2014 ... A daily dose of 750 mg phosphatidic acid helps strength athletes build up strength and muscle mass faster. Sports scientists at the University of ...
Soy lecithin is sprayed onto whey in miniscule amounts for mix ability https://t.co/kjjxzbQHS0— Marc Lobliner (@MarcLobliner) May 1, 2016