The amino acid tyrosine may help provide energy and mental improvement for athletes during competition. Although some athletes claim the amino acid enhances their actual performance, researchers continue to study its effects on physical abilities. Tyrosine helps manufacture neurotransmitters, or chemicals in the brain that affect your mood and behavior. People usually get enough tyrosine through protein foods. You can also consume tyrosine through supplements. Check with your doctor when taking tyrosine supplements, which can interact with certain medications or may trigger headaches for people who suffer from migraines.
Foods for Tyrosine
Your body makes tyrosine from an essential amino acid called "phenylalanine," which cannot be made by the body and must come from protein foods. The foods you need for tyrosine include chicken, turkey, fish, soy products, milk, cheese, yogurt, cottage cheese, lima beans, avocados, bananas, pumpkin seeds and sesame seeds.
Amino Acid Process
Protein foods release amino acids during digestion. A diet high in protein can boost your tyrosine levels to increase your energy and improve your mental alertness. Tyrosine moves from the bloodstream to the brain where it increases production of the neurotransmitters dopamine and norepinephrine. These neurotransmitters send signals that enhance your mood, memory, learning ability and concentration.
Combats Stress
The mood enhancement and energetic capabilities of tyrosine may help athletes who are under stress or who are feeling fatigued from competition or training. Stress may deplete the body of tyrosine levels, according to the University of Maryland Medical Center. Tyrosine consumption helps offset the negative effects of stress. In that way, it may improve an athlete’s ability to function properly while competing or training, but UMMC states there is no proof that tyrosine actually helps athletic performance. Tyrosine may also help people stay more alert following sleep deprivation.
Protein and Carbohydrates
Balancing your protein and carbohydrate foods affects the moods you desire. Protein plays a major role in improving your energy levels. In contrast, carbohydrate foods have more of a relaxing effect. Carbohydrates release insulin into the bloodstream. The insulin clears away many amino acids, including tyrosine, but it leaves the amino acid tryptophan alone. Tryptophan travels to the brain where it converts to serotonin, a neurotransmitter that provides a sense of calm and helps with sleep. Protein foods provide athletes with tyrosine to boost their energy and mental abilities while carbohydrates, such as fruits, vegetables and whole grains, may work effectively after a performance when an athlete needs to relax.
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