For adequate amino acids, a general formula of the L- forms (not D or DL) is best. Usually, two or three portions are taken daily, after exercise and/or after meals. An L-amino formula higher in L-tyrosine and L-phenylalanine may be more stimulating and physically energizing. L-proline will support the syntheses of collagen for membranes, ligaments, and tendons. Some extra magnesium and pyridoxal-5-phosphate, the active form of vitamin B6, may improve the metabolism of the amino acids in the liver and could be used as well after a workout.

Other amino acids useful for athletes could be used only in addition to the general formula. L-carnitine is an important one. It is peculiar in that it is not used in the formation of body tissues but can be made in the liver and kidneys from other amino acids, methionine and lysine, along with niacin, vitamins B6 and C, and iron. It is found in few foods other than animal meats. Carnitine is thought to be helpful in preventing cardiovascular disease, aiding weight loss, and improving athletic performance. It aids in fat metabolism and energy production in the cells’ mitochondria by improving utilization of fats. It is a good amino acid supplement for people who exercise.

The combination of L-arginine and L-lysine has also been shown to improve exercise endurance and strength, according to Rita Aero and Stephanie Rick in Vitamin Power (Harmony Books, New York, 1987). Two to three grams of arginine and one gram of lysine taken together stimulate growth hormone and protein building. (Other authors, such as Pearson and Shaw of Life Extension, have suggested an arginine-ornithine combination.) These combinations help put the body into a positive nitrogen balance, meaning that more protein is being made in the tissues than is being broken down and eliminated. These can be taken together in an amount of about 1,000 mg. each at night after days of heavy workouts, up to four or five times a week, when the other amino acids are taken as well during the day.

The branched-chain amino acids (BCAAs) are leucine, isoleucine, and valine, all of which are essential. In our bodies, these comprise about one-third of our muscle tissue. For people working on muscle building, supplementing the BCAAs can be helpful to this process. Having enough of these amino acids can prevent tissue wasting (protein loss) with exercise. Taking 1–3 grams of each of these amino acids has an anabolic (building) effect on muscle tissue similar to that experienced with steroid treatment, but without the risks and side effects (although they are also not as potent anabolically). When the BCAAs are used it is necessary to take them together, about half an hour to an hour before a workout. Taking 50 mg. of vitamin B6 or pyridoxal-5-phosphate, its active metabolite—will aid the utilization of the BCAAs. It is also wise to take additional amino acids, including extra L-tryptophan and L-tyrosine, because the BCAAs are so rapidly used that they can interfere with the absorption of these other amino acids.

A number of other supplements have been associated with increased athletic strength and endurance. None has been clearly shown to be effective by the little research done, but many an athlete has described feeling better when using these products. I will leave it up to you to try these "bioenergetic boosters" and see what they do for you.

Octacosanol is said to increase endurance, possibly by improving energy metabolism in the muscles. It is obtained mainly from wheat germ oil, where it is found in high concentration. Bee pollen and other bee products, such as royal jelly, definitely provide some simple carbohydrate energy, and many people feel uplifted and supercharged when using them. They also provide various minerals plus possibly some yet-to-be-discovered power agents. Pangamic acid (see Vitamin B15 in Chapter 5) is no longer available in the United States, but it is highly touted in Russia for its healing powers and endurance enhancement. Dimethylglycine, or DMG, is the form that people take now to get some of the pangamic acid precursors. Though it is not really clear how this product works, many people describe benefits from its use. Another precursor nutrient that I really like is inosine; used at a dosage of 300–500 mg. daily, inosine helps to release oxygen from hemoglobin. It is the precursor of adenosine, which is the building block for production of ATP, the energy molecule for cellular metabolism.