This is a useful review of five ergogenic amino acid supplements (creatine, tyrosine, carnitine, HMB, and taurine) used frequently to enhance exercise performance, mental activity as well as body strength and composition.
Creatine, carnitine, HMB, and taurine are reported to delay the onset of fatigue, improve exercise performance, and body strength. Tyrosine has been proved to be very effective in fighting stress, improving mood and cognitive performance particularly in sleep-deprived subjects. Creatine is the most examined supplement with proven results, carnitine and taurine needs more comprehensive researches to provide evidence for their ergogenic role.
Creatine, carnitine, HMB, and taurine are reported to delay the onset of fatigue, improve exercise performance, and body strength. Tyrosine has been proved to be very effective in fighting stress, improving mood and cognitive performance particularly in sleep-deprived subjects. Creatine is the most examined supplement with proven results, carnitine and taurine needs more comprehensive researches to provide evidence for their ergogenic role.
Table 1: Ergogenic action, type of exercise performed, and recommended dosage of the four amino acid derivatives
Supplements | Ergogenic action | Type of exercise | Recommended dosage |
Creatine | Increased muscle mass, strength, fat free mass and fatigue resistance | Short term endurance exercise, resistance exercise, anaerobic exercise | 20 g/day-acute dose 3–5 g/day- chronic dose |
Tyrosine | Improved cognitive performance, accelerated neurotransmitter synthesis, stress resistance | Stress related tasks | Up to 100 mg/kg body weight |
Carnitine | Increased fat metabolism, energy production and fatigue resistance | Long term endurance exercise | 2 g/day |
HMB | Increased body strength, fat free mass, muscle mass, body fat loss and reduced muscle damage | Resistance training, anaerobic exercise | 3 g/day |
Taurine | Antihypertensive, increased maximal performance, reduced oxidative stress and body weight | Endurance exercise | 3 g/day |