Disclaimer: Many people have asked me what I take for supplements, and my decisions have been based solely on research and how each supplement makes me personally feel. This is not a list of what you should take, but merely a list of what I take. If you are not sure about any of the following supplements, or if you have questions about if it will be right for you and your goals, please consult with someone who is more of an expert than myself.
I take quite a few amino acids for my supplementation. It has helped with everything from my training, brain chemistry, mood and sleep improvement, and overall sense of well-being. This is a list of what I take, but if you want to read more in depth about them, I have compiled a list of benefits for each here, or you can do your own research. There is so much information out there!
L-Tyrosine 500mg (1 capsule, before coffee)
Tyrosine gets me going, and helps me to start my day feeling positive and with a good attitude.
L-Phenylalanine 500mg (1 capsule, before afternoon coffee)
Phenylalanine helps with my afternoon pick up! In conjunction with my afternoon coffee, I feel energized and ready to tackle the remaining several hours of my day. (I usually only have afternoon coffee if I’m also working out, but sometimes it’s just necessary.)
I usually only take Taurine and Magnesium with my BCAAs, although there’s no reason or research to show that this is the best way to take it. Taurine is an overall ‘feel-good’ amino acid. They even put it in energy drinks so you have that ‘feel-good’ effect from them. Screw the energy drinks, just give me the Taurine!
Magnesium combined with the Taurine further facilitates the feel good effect. Magnesium also has a ton of other benefits, do a google if you want to find out more.)
(If I am working out, I also take the following:)
Taking Carnitine with Omega 3s is said to help raise energy levels, as well as lose weight. It also is said to help improve training performance and work capacity. You can read more here.
L-Glutamine 1000mg (1 capsule, taken immediately after getting home from the gym)
I take Glutamine to help with muscle recovery. I train pretty hard, so I want my muscles to recover as fast as they can so I can give it my all the next time around, as well. You can read more here.
Scivation Xtend brand BCAAs; or Branched Chain Amino Acids (1 shaker bottle with 2 scoops)
I love my BCAAs, and can feel a considerable difference when I don’t take them. BCAAs are great for muscle recovery and also help keep muscle soreness to a minimum. DOMS becomes less of an issue when you have a regular BCAA schedule.
GABA 500mg (1 capsule, as needed)
Now.. if I feel like killing someone, or am overall anxious about something, I will take a GABA as needed. Fortunately, I don’t often feel this anxious, but it’s really nice to know that something like this exists. You’ll feel calmer and more relaxed within minutes of taking it, and you’ll forget why you were so upset/irritated to begin with.
It is worth noting that several sources have stated that amino acids should NOT be taken with protein (whether powdered form or meal form), as the aminos will ‘fight’ with the protein for the body’s attention.