L-Tyrosine: the Key Amino Acid for Performance Enhancement

November 18, 2022

There are a large number of supplements on the market that help us perform better in our sport, and get the most out of our workouts. The idea of incorporating supplementation as an aid in our diet is becoming more and more common among athletes, as well as people who just want to improve certain nutritional deficiencies.

Have you heard of L-Tyrosine? If you are an athlete, its name is probably quite familiar. It is a non-essential amino acid that can also be found in supplement form that helps you improve mental agility, concentration, and, therefore, performance.

Want to know all its secrets? Read on, so you don't miss anything about this supplement.

What is L-Tyrosine?

It is one of the 20 amino acids that are part of proteins. It is classified as a non-essential amino acid since the body is capable of producing it by itself.

It is involved in the synthesis of thyroid hormones, catecholamines, and melanin. It is especially noted for improving vitality, motivation, and general well-being. 

Do you know a curious fact? Its name, tyros, means "cheese" in Greek since it was first discovered in cheese protein, casein.

One aspect to keep in mind for women is that the intake of oral contraceptives can decrease the amount of tyrosine in the body, so it may be necessary to resort to supplementation or foods containing it.

Benefits of L-Tyrosine

Among the benefits produced by this substance we find:

  • Relieves stress. In cases of stress, the reserves of norepinephrine in the brain decrease, which affects memory and concentration. You will be able to maintain your concentration in tasks that require great mental endurance.

  • Improves mood. Feeling a little down? Maybe this substance can be a solution since it is converted into dopamine, which plays a crucial role in mood.

  • It calms headaches and migraines.

  • Improves performance in athletes.

  • Helps with insomnia problems.

  • Relieves chronic muscle tension.

  • Controls appetite and prevents cravings for carbohydrate-rich foods or sweets.

Side effects

Many people wonder about the side effects before starting to incorporate a supplement into their diets. The truth is that this is an aspect that we should be very well informed about before consuming something.

Actually, L-Tyrosine does not produce serious side effects. If the recommended dose is exceeded, it could generate a laxative effect.

It should also be taken into account that it potentiates the effects of caffeine and other stimulants, so be very careful if you do not want to become excessively nervous.

People with liver or kidney disease should be more cautious with their intake and not take large amounts of amino acids without the supervision of a professional.

Its use is also discouraged in people suffering from malignant melanoma.

What is the recommended dosage?

As for the dose you should take to benefit from all its advantages, we recommend up to 150 mg per kg of body weight, or up to 12 grams per day. However, if you have any doubts or feel any strange symptoms, always consult a professional who will analyze your case and advise you.

Normally, you should take it for a period of three months, then rest for a few weeks, and then incorporate it back into your diet.

What foods are rich in L-Tyrosine?

In this article, we put a lot of emphasis on intake through supplements. Despite this, there are people who are not very inclined to incorporate this type of product into their diets and prefer to opt for natural foods.

We are going to introduce you to a series of foods that contain tyrosine, since often our body is not able to produce the sufficient amount it needs due to stress, lack of sleep, demanding workouts, etc.

The best sources of tyrosine are:

  • Some nuts, such as almonds

  • Bananas

  • Cheese

  • Chicken

  • Avocados

  • Pumpkin and sesame seeds

  • Yogurt and milk

L-Tyrosine is essential both for athletes and those who do not practice any sport since one of its many benefits is the improvement of concentration in tasks that require great mental effort.

You should not exceed the recommended dose and always respect the rest periods. You can choose to consume it both through supplements and food since the body is not able to produce the necessary amounts due to the stressful lifestyle we usually lead.

Final Word

L-Tyrosine is a non-essential amino acid that our bodies can produce, and it has a crucial role in the formation of proteins. 

It increases mental strength and concentration, which helps athletic individuals enhance their performance and get better results. 

L-Tyrosine supplements have no side effects except laxative properties when taken in excess. 

Foods that contain most of this amino acid are cheese, milk, yogurt, avocado, banana, pumpkin seeds, chicken, and almonds.