As the boundaries between work, technology, and personal life continue to blur, and the pace of modern life accelerates, there is a growing emphasis on the importance of nutrients that promote relaxation.
While magnesium is often recommended to those experiencing high levels of stress and difficulty sleeping, supplements that promote both relaxation and productive, focused workouts are not commonly discussed.
Theanine Has Entered The Chat
Theanine, also known as L-theanine, is a naturally occurring amino acid found almost exclusively in tea plants and was a preferred supplement of the legendary strength coach Charles Poliquin.
Brian Tanzer, MS, CNS, Manager of Scientific Affairs at Vitamin Shoppe, notes that theanine has been demonstrated to promote relaxation without causing drowsiness, and it may also enhance focus and concentration.
Theanine’s potential to increase alpha brain wave activity, as seen in some studies, may be responsible for this effect. As it relieves stress and anxiety without causing drowsiness, it can be used during a workday to improve productivity and alleviate anxiety, unlike some other relaxation and anxiety supplements that can cause sleepiness.
Theanine for Athletes
While theanine is primarily used as a relaxation aid, it is frequently taken in conjunction with caffeine. But why is this so?
According to Tanzer, when theanine is used with caffeine, which is often found in pre-workout supplements, it may help mitigate some of caffeine’s stimulating effects. The outcome is increased energy and focus without the jittery side effects and subsequent crash associated with excessive caffeine consumption.
Therefore, caffeine and theanine together can provide much of the energy and focus of caffeine without the unsteady and unfocused side effects, making it beneficial for individuals who become jittery after consuming a certain amount of caffeine.
Tanzer also explains that theanine can aid in recovery by promoting relaxation and mental regeneration after intense exercise, creating a more favorable environment for more efficient recovery.
For the average person, particularly those who struggle with anxiety, theanine can enhance focus and reduce the unproductive side effects of caffeine. For athletes, on the other hand, theanine is a valuable ingredient in pre-workout supplements, particularly those designed for more intense workouts, and it helps to keep the body and mind in a more relaxed state between workouts, which aids in recovery.
Related: Tyrosine: Does This Pre-Workout Ingredient Improve Focus?
Isn’t That Just Like Magnesium?
Magnesium, in contrast, is an essential mineral that is involved in over 300 biochemical reactions in the body. It not only aids in relaxation and sleep promotion but also supports energy production, nervous system function, and cardiovascular function.
Tanzer explains that when a person is magnesium deficient, their nervous system exhibits signs of hyperexcitability, as more calcium is released, resulting in a stimulatory effect on the body. Theanine, on the other hand, is not an essential nutrient; instead, it operates by promoting alpha brain wave activity, which appears to have a relaxing impact.
Dosages for Theanine
Tanzer recommends a dosage range of 50 milligrams to 200 milligrams per day for theanine. It’s advisable to begin with the lowest effective dose and increase gradually if needed. Although some individuals have reported more favorable effects at higher doses of three to four hundred milligrams, exceeding the recommended dosage is not suggested, but it is unlikely to cause toxicity or other adverse effects.
The FDA considers theanine to be “generally recognized as safe,” and studies on rats have shown that they can tolerate up to one-fifth of their body weight in theanine without any negative consequences. However, it’s not advisable to consume excessive amounts of theanine, but there’s no need to be overly worried about inaccurately measuring a reasonable serving.
If you’re experiencing anxiety, caffeine sensitivity, discomfort with the jittery effects of pre-workouts, or want to enhance your intra-workout recovery, consider taking theanine. It’s not an essential nutrient, but it can be a great supplement to add to your routine.
Ryan is a former college wrestler and fitness fanatic who specializes in supplements for building muscle. He has written for online publications like TheAthleticBuild.com and FitnessTopFives. He is also an expert lawn mower and has been known to slay apple pie with little regard for his own safety. Hit him up on Linkedin below so he feels the love.