Furthermore, 1 g of acute taurine administration before or after exercise can decrease lactate levels. From the selected literature, we observed that taurine supplementation (2 g three times daily) with exercise can decrease DNA damage.

The following parameters were used to assess exercise performance in the selected studies: creatine kinase (CK), lactic acid dehydrogenase, carbohydrate, fat, glycerol, malondialdehyde, enzymatic antioxidants, blood pH, taurine level, and muscular strength. Ten articles were retrieved, reviewed, and subjected to systematic analysis. In accordance with the Preferred Reporting Items for Systematic Reviews and Meta-Analyses (PRISMA) statement, relevant articles were sought on PubMed, Medline, Web of Science, and Google Scholar using related terms, including taurine, exercise performance, exercise, muscle, physical training, running, strength, endurance exercise, resistance exercise, aerobic exercise, and swimming. Therefore, this review aimed to systematically review the dose response of taurine on both aerobic and strength exercise performance. However, how this molecule orchestrates such functions is unknown, particularly the dose response in exercised muscles. Taurine is a naturally occurring amino acid involved in various functions, including regulating ion channels, cell volume, and membrane stabilization. 4School of Health and Life Sciences, University of the West of Scotland, Blantyre, United Kingdom.3School of Agricultural Sciences and Rural Development (SASRD), Nagaland University, Medziphema, India.2Laboratory of Exercise Biochemistry in Health, Graduate Program in Health Sciences, School of Medicine, Pontifícia Universidade Católica do Paraná, Curitiba, Brazil.

1Faculty of Sports Science, Ningbo University, Ningbo, China.Ugbolue 4 Anand Thirupathi 1 * Yaodong Gu 1 * Alternatively, consume 1g of taurine powder mixed with water before bed, preferably on an empty stomach, to assist with better sleep.Qi Chen 1 Zheng Li 1 Ricardo A. Best taken before training to help with focus and to draw water into muscle cells. An important amino acid supplement for endurance performance, muscle gain and lean body composition.Īs a dietary supplement, mix 1g with other amino acids, creatine, pre-workout drink or plain water. And it can help promote better, deeper, more restful sleep. It regulates calcium, which helps to minimise muscle cramps from training. It is a cell volumiser, drawing water into muscles to create a pump and to enhance the rate at which nutrients are absorbed. Taurine has much more going for it than being a key ingredient in popular energy drinks. In our opinion, taurine is a sports supplement with many more benefits than the energy drinks people would have you think.īetter sleep, increased energy, muscle pump, assist nutrient uptake.

It is an inhibitory neurotransmitter, stabilising pulse rate, and calms the electro activity of the body's nerves. Supplementing with taurine may also help you get more consistent sleep, which will boost recovery and put you in a better muscle recovery environment. It also encourages the amount of glucose which enters muscle cells. This does more than create a muscle fullness, it also increases the amount of nutrients in the muscles which will boost muscle development and speed recovery. Taurine is a cell volumiser, drawing water into muscle cells in a similar way to the actions of creatine. Taurine powder will also benefit the intensity and effectiveness of your training and nutrition, particularly if you train and diet for leaner body composition. It can also make existing muscle cramps less severe and less painful. It is integral to the way our bodies function and use energy.īy regulating calcium, taurine helps ward off muscle cramps and soreness during events, training and in the post recovery period. Taurine is an amino acid which is found naturally in meat, and is stored in our own bodies in muscle (including the heart muscle), the central nervous system, and in white blood cells. However, it has many more benefits to the serious sportsperson and athletes than a simple energy boost. Taurine powder has gained in popularity in recent years due to its central role in many popular energy drinks.

Health benefits of taurine powder