Alpha-GPC and L-Tyrosine Pre-Workout | Is it a Good Combo?

Pre-workouts nowadays are all about combining as many ingredients as possible, which is not always a good thing.

With so many combos of ingredients, it’s become increasingly difficult to figure out what works and what doesn’t, especially when all you’re hearing about is the “synergistic effects” of whatever the new hot combo is.

That said, we wanted to figure out if Alpha-GPC and L-tyrosine in a pre-workout are a good combo or a waste of money?

Let’s find out.

What are the Proposed Benefits of Combining Alpha-GPC and L-Tyrosine?

Alpha-GPC (alpha-glycerophosphocholine) is a natural choline compound that has been shown to exhibit nootropic properties, improving mental focus and memory, and even increasing growth hormone secretion, potentially leading to improved performance in the gym.

Some studies even have it linked with increased jump power and overall power output. [1] [2]

However, all of that should be taken with a grain of salt for now.

L-tyrosine, on the other hand, is an amino acid that helps regulate mood and reduce stress in certain situations by producing catecholamines like dopamine (DA) and norepinephrine (NE).

Supposedly, when taken together, these two work synergistically (there’s that word again), enhancing each other’s properties, allowing you to get even more focused and calm when under immense stress when lifting heavy weights.

Unfortunately, there’s not a shred of scientific evidence that would support that theory in any way, shape, or form.

Thankfully (or potentially also unfortunately, depending on the outcome), there’s also no evidence suggesting these two interfere with each other or cause any sort of issues.

Finally, it’s important we note that there haven’t been many studies on Alpha-GPC, so most of the claims you read or hear about it usually rest on anecdotal evidence or personal experience.

Is it Safe to Combine Alpha-GPC and L-Tyrosine?

From what we know so far, it is safe to combine Alpha-GPC and L-tyrosine, and the two compounds don’t seem to interact with each other in any dangerous way.

In fact, many assume that these two are a perfect combo and are often standard ingredients in “nootropic stacks” used to enhance cognitive performance.

But once again, we can’t say for certain that either of these claims is correct because there’s no research on the topic.

What’s an Effective Dosage When Taking Alpha-GPC and L-Tyrosine Together?

Considering there’s no evidence these two work together, an effective dosage when taking Alpha-GPC and L-tyrosine would be to take 300-600 mg of Alpha-GPC and 500-2000 mg of L-tyrosine.

Some studies also show that L-tyrosine is best taken at 100–150 mg/kg of body weight dose.

But, seeing how that could easily end up being a 10 to 15-gram dose, we’d suggest either avoiding or being very careful when handling such high dosages, as they could cause some stomach issues.

Are There Any Side Effects of Taking Alpha-GPC and L-Tyrosine Together?

As said earlier, there are no known side effects of taking Alpha-GPC and L-tyrosine together.

That said, some side effects are associated with both, even though both are generally considered safe and easy to tolerate.

For instance, we already mentioned stomach discomfort at high doses, but since L-tyrosine affects hormones in a profound way, people with hyperthyroidism should be extremely careful with it.

As for Alpha-GPC, there have been reports of it increasing the risk of cardiovascular disease and stroke. [3] 

This is mostly (usually) contributed to the effects of Alpha-GPC on trimethylamine-N-oxide (TMAO) – a metabolite often associated with cardiovascular disease.

How Long Before a Workout Should You Take Alpha-GPC and L-Tyrosine?

You should take both Alpha-GPC and L-tyrosine about 30 to 60 minutes prior to working out.

L-tyrosine, when taken orally, usually peaks about an hour or two after ingestion, which would usually put you right in the middle or at the end of your workout when your body is under the most stress. 

Do You Need to Cycle On and Off Alpha-GPC or L-Tyrosine?

You don’t need to cycle on and off of Alpha-GPC or L-tyrosine.

However, there’s something to be said about the long-term use of Alpha-GPC.

Referencing the study outlined above, which included more than 12 million people aged 50 or more, “α-GPC use was significantly associated with a 10-year incident stroke risk in a dose-responsive manner. Individuals using vs. not using α-GPC had a 46% higher risk of stroke”.

Now, the participants in this study used Alpha-GPC daily, which means we cannot know whether the effects of occasional (pre-workout) use of Alpha-GPC would be the same. 

Nevertheless, the results of the study were pretty scary, to say the least, which means there’s probably a good argument to be made about avoiding Alpha-GPC altogether. 

Will Taking Alpha-GPC and L-Tyrosine Pre-Workout Really Lead to Better Performance?

Taking Alpha-GPC and L-tyrosine pre-workout would lead to somewhat better performance.

Their effects on cognitive performance could definitely translate into a significantly more effective workout session, but your mileage may vary.

If you’re someone that doesn’t have any issues maintaining focus while working out, it’s safe to say that an additional boost in this area wouldn’t have a profound effect on your overall performance.

Now, as we mentioned earlier, Alpha-GPC has been linked to increased growth hormone production, but since those were the results of a single study, it’s best if you consider those findings inconclusive.

Is it Worth Taking Alpha-GPC and L-Tyrosine Together?

Seeing how Alpha-GPC has been shown to drastically increase the chance of stroke, it’s safe to say that taking Alpha-GPC and L-tyrosine together is not worth it.

While “increased risk” certainly doesn’t mean you will eventually suffer a stroke, it is always better to mitigate the risk rather than increase it.

That said, taking L-tyrosine has its fair share of benefits. [4] 

So, maybe instead of combining the two, you just stick with L-tyrosine?

Conclusion

All things considered, Alpha-GPC and L-tyrosine don’t appear to be a good combo.

They don’t interact with each other in any meaningful way, as far as we know, and the potential health complications coming from long-term use of Alpha-GPC certainly make this combo one worth avoiding.

That said, L-tyrosine is still one of the rare ingredients found in pre-workouts that actually do a portion of what manufacturers claim they do, so you might as well give it a shot if you want to.

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Aesthetyk

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