Taurine is a versatile amino acid, and one of its basic properties is to help regenerate muscles after training. For this reason, taurine can be found in many sports nutrition, often in combination with creatine. How does taurine work and how to dose it to accelerate the growth of muscle tissue?

Taurinehas a comprehensive action, regulating the work of many organs, incl. heart, liver and the entire nervous system. Taurine is also very important for the proper functioning of the muscles. Check when it is worth taking this supplement and what side effects taurine can have.

  1. Taurine - what is it?
  2. Taurine - action
  3. Taurine - effects of use
  4. Taurine - who is taurine for?
  5. Taurine - dosage
  6. Taurine - sources
  7. Taurine - side effects
  8. Taurine - contraindications

Taurine - what is it?

Taurine , or 2-aminoethanesulfonic acid, is an organic chemical compound from the group of biogenic amino acids found in animal tissues. It was discovered in 1827 by two German scientists, Friedrich Tiedemann and Leopold Gmelin. They isolated taurine from bovine bile, hence the name of this compound - from the wordtaurus , which in Latin means a bull or an ox.

Until the 1970s, the important role that taurine plays in the body of animals and humans was not realized. Only then began to discover its numerous properties, and to study the impact it has on the body of training athletes.

Taurineis a non-protein amino acid, which means that it does not build human muscle proteins. It is present in the free state in tissues and blood circulation, and its concentration in the body is 1/1000 of the body weight. As for a non-protein amino acid, it is a lot - hence the huge role of taurine in regulating numerous functions of the body. This substance, among others improves fat metabolism, protects against the development of diabetes, lowers blood pressure, improves heart function, protects the liver and ensures good eyesight.

But taurine has one more very important feature that made this amino acid very popular among athletes - it inhibits the catabolism processes in the muscles and intensifies anabolism. This makes it easier for people who exercise to build tissueand regenerate the body after exhausting training.

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Taurine - action

Taurine shows two important features from the point of view of physically active people:anti-catabolic and anabolic.

The anti-catabolic effect of taurine is similar to that of glutamine. Both of these substances store and transport nitrogen, which plays a key role in rebuilding damaged tissue after training. Thanks to it, tissues can produce proteins on their own in order to rebuild their structures and do not have to use amino acids obtained from broken muscle proteins. The process of catabolism is therefore inhibited, and the regeneration of the body proceeds without losses.

In addition, taurine helps in the transport of another important amino acid - creatine. It protects muscle cells against oxidative stress, accelerates muscle regeneration and increases protein synthesis, contributing to the growth of muscle mass.

Taurine also has an anabolic effect, though not direct. Scientific research has shown that this amino acid stimulates the pancreas to produce insulin. Insulin, along with testosterone, growth hormone and IGF-1, is a natural anabolic hormone. Its higher concentration in the blood translates into faster building of muscle tissue.

Taurine - effects of use

  • protection against muscle catabolism during training-free days and at night;
  • acceleration of muscle regeneration after training;
  • intensification of anabolic processes;
  • strengthening of the contraction of the heart muscle;
  • regulation of electrolyte concentration in the body (mainly preventing the loss of potassium and magnesium during exercise);
  • improved metabolism and faster fat loss.

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Taurine - who is taurine for?

Additional taurine supplementation is recommended mainly to athletes, because due to high training loads their body shows an increased demand for this substance. The average person who exercises only recreationally (up to 3 times a week) receives adequate amounts of taurine in their food and does not need to provide it additionally.

It is worth noting, however, that taurine works as a supplement in some disease states. It has a positive effect on overweight people (it has been proven that 3 grams of taurine a day administered for 2 months helps to lose weight and reduce the level ofcholesterol), diabetics, people suffering from cardiovascular diseases, with liver problems. It is recommended even in the case of excessive hair loss and baldness. Taurine should also be supplemented by vegans and vegetarians, because this amino acid is not found in plant products.

Taurine - dosage

The daily dose of taurine should be on averagefrom 500 to 2000 mg . As there is no evidence that larger amounts of the supplement have a negative effect on the body, the dose can be increased to 3 g per day (however, it is recommended to start with 1-2 g). This usually corresponds to 1-3 capsules of the supplement (detailed guidelines should be provided on the label). Taurine should be taken between meals with water.

Taurine - sources

Pure taurine as a supplement is most often in the form of capsules. It can also be a complementary component of creatine supplements and enrich the composition of vitamin preparations. Taurine is also found in energy drinks, but if taken in this form, it will not cause a catabolic or anabolic effect.

Besides, taurine can be found in products of natural origin - there is a lot of turkey meat, fish, oysters, whey, peas and lentils. However, people who train intensively should use additional sources of taurine in the form of supplements, because the diet is not able to cover their needs for this amino acid.

In the table below you will find a list of foods with the highest taurine content (in mg per 100 g of product).

fresh mussels240 mg
raw poultry169 mg
raw white fish151 mg
fresh oysters70 mg
raw pork61 mg
baked ham50 mg
lamb47 mg
raw beef43 mg
canned tuna42 mg
frozen cod31 mg
pasteurized milk6 mg
low-fat yogurt3.3 mg
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Author: Time S.A

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Taurine in energy

Taurine is found in energy drinks because it has a positive effect on the functioning of the nervous system. This substance acts on the gabaergic center in the brain (dependent on gamma-aminobutyric acid), the activity of which prolongs wakefulness and at the same time relieves the symptoms of excessive excitation. In addition, taurine inhibits the release of serotonin, a neurotransmitter that is responsible for relaxation - thanks to this, we can work (and train) longer and more effectively.

Taurine - side effects

There are very few reports of side effects associated with the use of taurine. In general, this substance is well tolerated by the body, and any excess of it is removed with the urine. However, you should never exceed the doses of taurine, which the manufacturer indicates on the packaging as recommended. In case of overdose, there is a risk of abdominal pain, diarrhea, vomiting and dehydration.

Taurine - contraindications

People who want to supplement with taurine should be especially careful and at the same time take regular medications or other dietary supplements. Especially when combining taurine and psychotropic drugs, there is a very serious risk of an interaction. For safety, before reaching for any preparation with taurine, it is worth asking your doctor about the possibility of any side effects.

In addition, taurine should not be taken by pregnant and lactating women, people allergic to food proteins and suffering from bipolar disorder.

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