A carbohydrate source. Shoot for 20 grams. Dextrose, Waxy Maize, Table Sugar, White Bread, Maltodextrin, Gummie Bears, Fruit Juice. You choose.
Leucine 3 - 4 grams
Glutamine 3 - 5 grams
Taurine 1 - 3 grams
Alanine 500 mg - 1 gram
Glycine 500 mg - 1 gram
Lysine 500 mg - 1 gram
Start slow on amounts below glutamine. The other amino acids in higher doses may cause some loose stools.
I can just feel your muscle growing.
Sources:
The Amino Acid Profile of Human Muscle Tissue
Muscle College with Dr. Layne Norton & Dr. Jake Wilson! What exactly is PROTEIN SYNTHESIS?!
Bodybuilding.com - Leucine: The Anabolic Trigger!
Leucine: Build Muscle With This Anabolic Amino Acid
BCAAs: The Many Benefits Of Branched Chain Amino Acid Supplements
Optimal protein intake to maximize muscle protein synthesis - Biolayne
Beginner Kettlebell Workshop DVD
Collision Course Kettlebell Training And Beyond