Taurine

tickPart of the Amino Acid group
How does it work?
Taurine is an amino acid (a building block of protein) found naturally in your body, mainly in nerve tissue and muscle. Taurine is also found in food, most notably meat, poultry, eggs, dairy products, and fish.
Who is it used for?
As a sports supplement, taurine can be taken alongside creatine. It's also a popular ingredient in many energy drinks, helping to ward off dehydration in the heat.
How does it work?
Although it is classed as non-essential, taurine is sometimes considered to be a "conditionally essential" amino acid. Under certain conditions, such as a regular exercise program, the body may not be able to create enough taurine to meet the extra demands. Stress, both physical and mental, can deplete body levels of taurine and increase overall taurine requirements.

One of the major roles of taurine is to control fluid balance in the body [2]. Taurine is frequently used in sports drinks to enhance the water content of cells, and is thought to help ward off dehydration during exercise in the heat.

Studies also show that Taurine reduces the damage to muscle tissue caused by exercise, giving it an important role in speeding the recovery process [1]. Taurine is also thought to have "cell volumizing" effects similar to creatine, helping to increase cell hydration and accelerate the rate of protein synthesis (muscle growth).

Taurine is also found in many energy drinks, and has been shown to reduce sleepiness, boost energy, increase alertness and improve reaction times [3, 4]. A group of Austrian researchers have also found that three key ingredients (caffeine, taurine and glucuronolactone) have "positive effects upon human mental performance and mood." [5]
How do I use it?
The standard dose of taurine is 1000 milligrams, taken with caffeine and glucuronolactone, whenever a physical or mental energy boost is needed. Smaller amounts (50-100 milligrams taken 1-3 times daily) can also aid muscle repair and recovery.
What results can I expect?
Taurine has a small but beneficial effect on muscle recovery.
What can it be combined with?
Taurine is effective at boosting energy when combined with caffeine and carbohydrate. It's also a popular addition to many creatine-based supplements.

1. Zhang M, Izumi I, Kagamimori S, Sokejima S, Yamagami T, Liu Z, Qi B. (2004). Role of taurine supplementation to prevent exercise-induced oxidative stress in healthy young men. Amino Acids, 26, 203-207
2. Cuisinier C, Michotte De Welle J, Verbeeck RK, Poortmans JR, Ward R, Sturbois X, Francaux M. (2002). Role of taurine in osmoregulation during endurance exercise. European Journal of Applied Physiology, 87, 489-495
3. Reyner LA, Horne JA. (2002). Efficacy of a 'functional energy drink' in counteracting driver sleepiness. Physiology and Behavior, 75, 331-335
4. Warburton DM, Bersellini E, Sweeney E. (2001). An evaluation of a caffeinated taurine drink on mood, memory and information processing in healthy volunteers without caffeine abstinence. Psychopharmacology, 158, 322-328
5. Seidl R, Peyrl A, Nicham R, Hauser E. (2000). A taurine and caffeine-containing drink stimulates cognitive performance and well-being. Amino Acids, ;19, 635-642

Buy Related Products from a Trusted Seller

Enzymatic Therapy Chewables<br />$16.99Glucuronolactone (120)<br />$14.95Enzymatic Therapy German Chocolate<br />$8.70Volumazie RTG Arctic Berry (12 pk)<br />$53.00
Enzymatic Therapy Chewables
$16.99
Glucuronolactone (120)
$14.95
Enzymatic Therapy German Chocolate
$8.70
Volumazie RTG Arctic Berry (12 pk)
$53.00
Share/Bookmark

This article is protected by international copyright protection ©2017.
Do not use this copy without reading this first

Click here to see the references for this article

Download FREE eBooks

How you can pack on lean muscle and lose body fat fast...

If you're not sure of how to train or what to eat or even which supplements are best for your goals, we're organised a special promotion from Musclebulletin, who are offering their £3.99 excellent 32 page book, 'The secrets to getting into shape' free to all Nutriline visitors. You'll find their information on how to pack on muscle, burn fat and succeed in your sport invaluable and easy to understand and follow.

guides

The Secrets of Getting Into Shape


Shows you how to train, eat and even sleep for maximum results. Everything from choosing a gym, training programmes, diet plans... to which supplements are best for packing on muscle size and losing body fat is covered - without the long waffle and boredom of 300-page 'fitness' books, that you never end up finishing! The style is to the point, easy to read and understand, and guarantees results!


The Easy Way to Achieving Awesome abs...

Frustrated at not seeing your abs, embarrassed about taking your top of at the beach this summer or the local swimming pool? Is your belly holding a layer of flab that is making you look like a beached whale or are you just trying to lose that extra layer of fat to ensure you look the best you can?

Zef Eisenberg sports nutrition and training expert and founder of Maximuscle has agreed to offer you his FREE booklet from his science publications collection to all Muscle Bulletin subscribers on; how to train, diet, eat and which supplements to take and more on getting an awesome set of abs.

Just fill in the form below and we'll email you straight away with download details. We hate spam as much as you do and don't share your email address with anyone.