I earned my Distinguished, and a Regional Gold with a M1a. Have lots of fond memories of shooting the thing at Camp Perry. Guess I forget the memories of hauling target frames up and down in 90 F weather (sweated out gallons of water!) and waiting for the Coast Guard to chase fisherman from the impact area on the lake.
Since the 7.62 round was developed with, and the National Match ammunition was loaded with, IMR 4895, I consider any of the IMR 4895 type powders to be the first choice for this mechanism. That is, IMR 4895, H4895, and AA2495. AA2495 was blended to the same pressure curve as IMR 4895, but stupidly Accurate Arms named it 2495, and that confuses everyone. Just buy by price. You won't need the "extreme" charactertics of H4895, as you should not be loading at pressures where the technology is supposed to be doing something. You will always be limited by the gas system on this rifle. It was set up to function in a limited range of pressures. Stay there, and your rifle will chug away without a malfunction.
I never got to shoot a real M14, however a M1a was good enough. Mine was dead nuts reliable. You use loads like a 150 with 42.5 grs IMR 4985, or a max of 41.5 grains IMR 4895 with a 168, (I started at 40.5 grs with a new barrel and worked my way up to 41.5 as the throat eroded) or 40.5 to 41.0 with a 175 SMK. Keep your loads within those limites and you will not over accelerate the operating rod and bolt. There is absolutely no need to hot rod a M1a, and doing so is hard on the gun. If you reload, always full length resize your brass, preferably with a small base die to reduce the cases to factory dimensions. And always use the least sensitive primers you can, which current are the CCI #34's. Slamfires are real, and this mechanism, along with the Garand and M1 carbine, slamfires are controlled by primer sensitivity. There is no effective mechanical block preventing that free floating firing pin from rebounding off that primer. That is why you want to use small based dies, as you do not want any resistance to chambering. If the mechanism has to crunch fit a case to the chamber, that firing pin will be rebounding off the primer either when the bolt is out of battery, or partially out of battery. Using the least sensitive primers you can find will reduce the chances of a slamfire, but sensitive primers exist. Having the case smaller than the chamber reduces the chances of an out of battery slamfire.
If you shoot factory ammunition, use the stuff labled for M1a only:
The military did not want a mini 300 H&H magnum as a service rifle, though one member is making the case that is what a Garand should be. This ammunition was loaded with a 168 grain bullet, and 2650 fps is just fine in this rifle. Another reason to use "for M1a" is that the primers should be the less sensitive military primer.
Always feed cases from the magazine to slow the forward movement of the bolt. Don't drop a round in the chamber and hit the bolt release.