Amino Acid Protocols for Health & Performance

Short description: Evidence‑based, targeted amino acid protocols to optimize recovery, immunity, cognition, sleep, and athletic performance — practical dosing, timing, and monitoring templates you can apply today.

Why this matters

Amino acids are the biochemical building blocks your body uses for muscle synthesis, neurotransmitter production, immune defense, and metabolic regulation. When used strategically — specific amino acids, precise doses, and optimal timing — they accelerate recovery, sharpen focus, improve sleep, and support peak performance without relying on generic protein alone.

Who this guide is for

Athletes, coaches, and sports nutritionists
Busy professionals and students seeking mental clarity
People recovering from injury or surgery
Functional medicine practitioners, dietitians, and health coaches
Anyone wanting an evidence‑based, customizable amino acid protocol

Quick reference protocol matrix

Goal	Key amino acids (examples)	Typical dose range*	Timing
Muscle growth & hypertrophy	Leucine, Isoleucine, Valine (BCAAs), Leucine‑rich EAA, Lysine	Leucine 2–4 g; EAAs 6–12 g	Pre/intra/post workout
Recovery & injury repair	Glutamine, Glycine, Proline, Arginine	Glutamine 5–10 g; Glycine 3–5 g	Post‑exercise, bedtime
Endurance & fatigue resistance	Branch‑chain amino acids, Citrulline, Beta‑alanine	BCAA 5–10 g; Citrulline 6–8 g	Pre/intra workout
Cognitive focus & mood	Tyrosine, L‑theanine, Phenylalanine, Tryptophan (for sleep)	Tyrosine 500–2,000 mg; L‑theanine 100–200 mg	Morning or pre‑task
Sleep & nocturnal recovery	Tryptophan, Glycine, GABA precursors	Tryptophan 500–1,000 mg; Glycine 3 g	30–60 min before bed
Immunity & gut support	Glutamine, Arginine, Cysteine (NAC precursor)	Glutamine 5–10 g; NAC 600 mg	Daily, split doses

*Ranges are illustrative — see “Dosing & Safety” below and consult a clinician for personalized plans.

How to customize a protocol (3-step framework)

Define the primary goal: recovery, performance, cognition, sleep, immunity.
Select 2–4 target amino acids tied to that goal (use matrix above).
Set dosing & timing: choose single doses within safe ranges, split daily if needed; track biomarkers and symptoms, then adjust every 2–4 weeks.

Timing best practices

Pre‑workout: fast‑absorbing EAAs/BCAAs + citrulline 30–60 minutes prior.
Intra‑workout: small, frequent BCAA/EAAs for long sessions to limit catabolism.
Post‑workout: EAAs with leucine immediately to trigger muscle protein synthesis.
Day‑long spacing: 3–4 hour intervals to sustain amino acid availability.
Bedtime: glycine/tryptophan to support sleep and overnight repair.

Delivery forms & absorption

Powders: fastest and flexible for precise dosing.
Capsules/tablets: convenient but may require more capsules for higher doses.
Dipeptides (e.g., alanyl‑glutamine): improved stability and uptake for some amino acids.
Food‑first: prioritize amino‑acid–rich meals (egg, dairy, lean meats, legumes) and use supplements to fill gaps.

Monitoring & adjustments

Use symptom tracking worksheets (energy, soreness, sleep, cognitive clarity).
Biomarkers to consider: plasma amino acid panel, albumin, prealbumin, CRP, ferritin, basic metabolic panel, liver enzymes.
Adjust dose up/down by 10–25% based on response and tolerance; reassess every 2–4 weeks.

Safety & contraindications

Common interactions: MAOI/SSRI with tryptophan/tyrosine-related supplements; ammonia risk with high arginine in certain liver conditions.
Dosage ceilings: stay within researched ranges; avoid chronically excessive single‑amino‑acid megadoses.
Medications & conditions: consult a healthcare provider if pregnant, breastfeeding, on prescription drugs, or with kidney/liver disease.

Evidence & case studies

This approach is grounded in clinical research and practitioner case studies demonstrating faster post‑exercise recovery, improved sleep quality with glycine/tryptophan, better focus with tyrosine/L‑theanine, and immune support with glutamine/NAC. See references and practitioner templates in the full guide.

Sample 7‑day starter plan (high‑level)

Days 1–7: Morning tyrosine + L‑theanine (focus); pre‑workout EAA with 3 g leucine; post‑workout glutamine 5 g; bedtime glycine 3 g.
Track sleep quality, soreness, workout performance, and daytime focus; tweak dosing on Day 8.

Recipes & meal ideas

Post‑workout recovery smoothie: whey isolate + 6 g EAAs + 5 g glutamine + banana.
Sleep smoothie: tart cherry, banana, 3 g glycine, unsweetened yogurt.
(Full recipes and meal plans included in the book.)

Practitioner resources

Printable dosing charts, biomarker checklist, symptom worksheets, and clinical protocol templates for adaptation.

Get started (action steps)

Choose one primary goal and 1–3 target amino acids from the matrix.
Start at the lower end of the dose range, track daily, and adjust after 2 weeks.
Download the dosing cheat sheet and biomarker checklist (available with the full guide).