Synopsis

Source of validity: Scientific
Rating (out of 5): 2

D-Ribose is a naturally occurring sugar involved in the synthesis of adenosine triphosphate (ATP), the primary energy carrier in cells. In the context of bodybuilding, D-ribose supplementation is marketed as a means to enhance muscle recovery, reduce fatigue, and improve exercise performance by facilitating faster replenishment of ATP after intense workouts. The scientific evidence supporting these claims is limited and mixed. A small number of clinical studies suggest that D-ribose supplementation may aid in ATP recovery following high-intensity exercise, particularly in individuals with certain metabolic diseases or in untrained individuals. However, well-powered studies in healthy, resistance-trained athletes are lacking. Most research indicates only modest or no significant effects on exercise performance, muscle strength, or body composition in the context of bodybuilding. The available studies are often small, short-term, and sometimes methodologically weak. As such, while the theoretical basis for D-ribose use in bodybuilding exists due to its role in ATP synthesis, the scientific validation for its efficacy in improving muscle growth, recovery, or strength in healthy, active individuals is not robust. Current evidence rates its support as low to moderate, and further research is needed to confirm any meaningful benefit for bodybuilders.

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