Taurine B
The data are weak and heterogeneous; benefit is possible at high training volumes
Citable fact
«Taurine» — evidence level B. Dosage: 1-6 g per day; more often 1-2 g per serving. The form is free taurine in powder or capsules. Source: PMID 34039357, permanent link to the source in the list below.
How it works
It participates in the regulation of cellular calcium, osmolality and antioxidant defense; in animal studies it increased calcium sensitivity and muscle contractility.
Dosage and intake
1-6 g per day; more often 1-2 g per serving. The form is free taurine in powder or capsules.
60-90 minutes before exercise or separately during the day; as a course, 1-2 g twice a day.
Forms
Powder and capsules have been studied, as well as taurine in energy drinks. Data on energy drinks are unsuitable for assessing the effect: caffeine, sugar and other components are mixed there.
What is confirmed
- A review of taurine in sport: a possible small improvement in aerobic endurance and strength
- In some studies - a reduction in oxidative stress and markers of muscle damage
- The effect is small and is not reproduced in all protocols
- Mechanistic data on the effect on muscle contraction were obtained mainly in animals
Adverse effects and limitations
- Nausea and stomach discomfort are possible when taken on an empty stomach
- There are few data on long-term use in athletes
- In energy drinks, taurine comes together with caffeine and sugar, which makes it hard to assess its contribution
Interactions
- Lithium and drugs affecting osmolality and fluid volume require caution
- Caffeine in combined products distorts the assessment of the effect
Who must not use it
- Under 18 years: It has not been studied as a supplement; energy drinks with taurine are not recommended for adolescents.
- Pregnancy and lactation: Not recommended due to the absence of data.
- electrolyte balance disorders
- taking lithium preparations
Sources
- Taurine in sports and exercise · Kurtz JA, VanDusseldorp TA, Doyle JA · Journal of the International Society of Sports Nutrition, 2021 · PMID 34039357
- Nutrition and Supplement Update for the Endurance Athlete: Review and Recommendations · Vitale K, Getzin A · Nutrients, 2019 · PMID 31181616
- The Top 5 Can't-Miss Sport Supplements · Antonio J, Pereira F, Curtis J · Nutrients, 2024 · PMID 39408214
See also
Open in the app
This page holds reference data with links to studies. In the app you can calculate calories and macros for your goal, build a personal supplement stack and review weekly training volume.