TweetCKD vs TKD & Taurine





Have you ever wondered what the answers are to all the age-old questions that have been asked regarding bodybuilding, supplements and nutrition? Even though WBB has a host of informative bodybuilding forums that provide daily answers to your questions; we’ve decided to assemble some folks who are well versed in one or more of the forum areas and who will attempt to answer those burning questions that keep you wide awake every night.


Nutrition

Q: I've been doing a lot of reading and I was wondering about the difference between a 'TKD' and a 'CKD' diet ? Is one better than the other?

A: Wizard: Ckd vs Tkd

In brief,

Tkd: Targeted ketogenic diet
Ckd: Cyclical ketogenic diet

Ketones:

Ketones are a byproduct of fat metabolism. Most aerobic tissues can oxidize ketones and use them for fuel(1). Under normal blood-sugar conditions, glucose is the preferred fuel in the brain, muscles and heart and the metabolism of ketones is minimal.

The formation and utilization of ketones for fuel depends upon the circulating levels of insulin and glucagon. Glucagon is insulin's antagonistic hormone and is present when insulin levels reach very low levels. Glucagon also aids in the process of lipolysis. To achieve sufficient glucagon concentrations for increased ketonogenesis, insulin must drop to -almost- zero. To achieve these very low insulin levels you must consume less than 30 or even 20 g. of carbohydrates per day. If you perform anaerobic activity, ketonogenesis will occur faster, usually in 2-3 days.

Ketosis:

When ketone concentration in the blood is higher than glucose concentration, ketones will become the preferred fuel. The brain, after 2 weeks or, at the most, 3, will be using ketones exclusively for fuel.

Have I established ketosis?

You can use urine analysis strips,such as ketostix, which can be obtained at a pharmacy. Ketostix measure the presence of ketones in the urine. If the strips darken, you have established ketosis. Another way to establish whether you are in ketosis is the presence of metallic taste in the mouth, a bad taste also know as keto-breathe. Foul-smelling urine is also another signal.

Ratio of protein/fat:

Fats are the most ketogenic item since only 10% can be converted to glucose. Proteins convert to glucose with 58% efficiency. Carbohydrates convert to blood sugar with 100% efficiency. To establish ketosis, a ratio of 1.5 grams or even 2 grams of fat for each gram of protein is suggested.

The good..:

Ketosis, even in the short term, increases the body's ability to utilize fat for fuel. Also, ketones provide much of the body's energy needs and have an anticatabolic action. Ketosis increases fat oxidation during exercise, even if you are a highly-trained athlete.

Remember:

There is a minimum protein requirement which is no less than 50 grams per day.

Main difference between TKD and CKD:

In TKD, small amounts of carbs are used before, during and/or after exercise to provide muscle glycogen. This way, you increase your performance because you replenish the glycogen stores without causing major insulin/blood glucose swings. It is well known that anaerobic activity tends to lower insulin levels. You consume 25-50 grams of carbs about 30-60 minutes before, or immediately after training.

You will return to ketosis a few hours later. Fat intake should be avoided when taking in carbs via the chosen source.

In CKD large amounts of carbohydrates are introduced for short periods. Usually you carb-up on the weekends for anywhere from 12-36 hours. This is like 5 or 6 days of a strict ketogenic diet, followed by 1-2 day(s) of carb-up. Dan Duchaine recommends 16g carbs per kg lbm during the first 24 hours, and 9g/kg lbm the second 24 hours. On the first day, carb calories make up 70% of daily caloric consumption, protein 15% and fat 15%. On the second day, carbs make up 60%, protein 20% and fat 20%.

In both cases:

Start at 10% under caloric maintenance levels or multiply 12*bodyweight (pounds). You can adjust the amount of calories based on the progress you observe. Eat meat, bacon, fish, mayonnaise, heavy cream, cream cheese, hard cheeses (limit their consumprion to small amounts because many contain some carbs) and oils.You can use artificial sweetenersm but not sorbitol. Citric acid kicks some people out of ketosis, so you may have to avoid it. (It’s found in diet sodas). Drink more than 1 gallon of water per day. Avoid alcohol consumption: it won't kick you out of ketosis but it will stop lipolysis (temporarily, of course).

What's the best for me?

If your want to sustain high-intensity exercise, TKD is your best bet.With CKD, you can only have 1-2 good workouts, the day(s) after the carb-up. Then, your workouts will become weak and counter-productive. On the other hand, with the CKD,you enjoy a 1 or 2 day carb feast and your mood is great. Finally, it is obvious that in the TKD you are going to burn some more bodyfat. The choice is yours.

References:

-----------------------
(1) Mark Hargreaves, ed. _Exercise Metabolism_. Champaign, IL: Human Kinetics
1995.
-----------------------

A: Blood&Iron:

Both the TKD (targeted ketogenic diet) and the CKD (cyclical ketogenic diet) are ketogenic diets, meaning one restricts carbohydrate consumption so as to enter a state known as ketosis. In the absence of sufficient dietary carbohydrates the body starts producing ketone bodies from fat. It then uses these as fuel in place of glucose. Now, there are a lot of people who have an almost fanatical devotion to ketogenic diets. These people see ketosis as a magic, fat-burning, muscle-sparing state which has no equal. The literature, however, does not back this up. As Lyle McDonald points out in his definitive book on the subject ‘The Ketogenic Diet': “It is impossible to state unequivocally whether a ketogenic diet will be better or worse in terms of fat loss and protein sparing than a carbohydrate-based diet with a similar calorie level. This is largely due to the paucity of applicable studies done with reasonable calorie levels and adequate protein. In essence, the definitive studies, which would apply to the calorie and protein recommendations being made in this book, have not been done." (3)

Since we can't even say that ketogenic diets are, on the whole, superior to higher-carb approaches, it’s pretty clear we're not going to be able to say which subtype of the ketogenic diet is best. Neither approach is probably going to result in significantly better results than the other. Given the lack of controlled studies on the subject, I think the only real way to compare the two diets is from a performance standpoint, and how tolerable they are--which is going to vary from person to person. As a result, you’ll have to rely on a bit more subjectivity and anecdote in this answer than I might normally allow myself.

First, let’s look at the downsides of the CKD. The biggest problem, I think, is the effect the CKD can have on training intensity. Many people simply find it impossible to have a great training session while in ketosis. This is partially due, of course, to the reduced glycogen stores that result from such a diet, but, perhaps, more importantly, lowering carbohydrate intake can put one in a state of metabolic acidosis which will seriously hamper one's ability to train intensely. (2) When I employed the CKD myself, my training sessions would quickly, and without fail, result in nausea and light-headedness. It was only through the liberal use of stimulants like caffeine and ephedrine that I could get through them at all. Some people feel great while in ketosis, though. They are able to train with sufficient intensity and don’t seem to have any problems.

The second problem I see with the CKD is that most people adapt their training to accommodate their diet. Personally, I think this is one of the cardinal sins of dieting. (One’s diet should support whatever training protocol is being employed, not vice-versa. Of course, this isn’t to say that I think a reduction in volume and/or intensity is not required when on submaintenance calories.) Usually, this means the person is performing several ‘heavy’ sessions (usually an upper-lower split) in the beginning of the week using multiple, high-rep sets, and then a ‘light’, depletion workout towards the end of the week which occurs before the carb-up and is intended to help maximize glycogen storage. I don’t know of anybody who trains in this manner while trying to put on size or gain strength, so, to me that suggests it shouldn’t be used at all. Of course, one doesn't need to follow the guidelines set forth by people like Dan Duchaine and Lyle McDonald. You can use any approach you wish with the CKD; it's just that it will probably be less than optimal.

The last potential problem with the CKD is that the carb-up makes some people feel sluggish, and just generally crappy. These peoples’ bodies have adapted to a lowered carbohydrate intake and suddenly there is a huge influx of carbohydrates to which their bodies are now unaccustomed. Personally, this was never a problem for me; the carb-up was the only period of the CKD during which I felt okay.

Now, let’s look at the TKD. The TKD has a number of advantages over the CKD. First, it is not tied to any specific training protocol and is easily adapted to whatever routine one might currently be using; second, the TKD, rather than relying on a massive carb-up which leaves some individuals sluggish, involves consuming small amounts of carbs prior to, or following, exercise. In contrast to the CKD, it allows one to maintain training intensity.While I’ve mentioned the lack of a carb-up as a positive it is actually, in my opinion, the biggest disadvantage to the TKD. Lately there has been a great deal of interest in a hormone called leptin and the vitally important role it plays in the success (or failure) of one’s diet. This is an immense subject, but let me give at least a brief explanation. Leptin is an anti-starvation hormone, and leptin levels are determined primarily by bodyfat percentage and food intake. When leptin levels fall (as they do at the beginning of a diet) a cascade of negative hormonal effects occur. The results are a greatly increased appetite and a reapportioning of calories toward fat stores. (1) While this would have kept our ancestors alive during times of famine, they are exactly the opposite of what a dieter wants. It is now thought that short term, massive carbohydrate overfeeding (aka the carb-up) will help to reduce this inevitable drop in leptin (4). So, you can understand why the lack of a carb-up in the TKD can be considered a major
disadvantage.

Okay, so I guess I haven’t really answered the question. As you probably now realize, there really isn’t one ‘correct’ answer in this instance. So, I’ll offer my own horribly subjective answer. Actually, rather than favoring the TKD or CKD, I feel a combination of the two is the best approach for most people. Ingesting a moderate amount of carbohydrates before and/or after exercise (as with the TKD) will help to maintain performance. Incorporating regular refeeds (as with the CKD) will help to maintain leptin levels which in turn help maintain fat loss, curb hunger, and help you hold on to precious lean body mass. Combining both approaches means the diet, in most cases, will never put one in ketosis. But then, I never really thought ketogenic diets were that great anyway.

References:

------------------------
1. Jequier E. Leptin signaling, adiposity, and energy balance. Annals of
the New York Academy of Sciences. 967:379-88, 2002 Jun.

2. Maughan RJ. Greenhaff PL. Leiper JB. Ball D. Lambert CP. Gleeson M. Diet
composition and the performance of high-intensity exercise. Journal of
Sports Sciences. 15(3):265-75, 1997 Jun.

3. McDonald L. Volk E (Editor) The Ketogenic Diet: A Complete Guide for the
Dieter and Practitioner.

4. https://www.theministryoffitness.com/.../article18.htm
------------------------



A: Severed Ties:

Both diets are forms of low carbohydrate diets which cause the body to enter ketosis. TKD is a Targeted Ketonic Diet where carbs are “targeted” to only pre- and post-workout. Carbs are restricted to a set number, usually 50 grams which is divided between pre- and post-workout. This is the only carb intake TKD allows for; if you don’t lift you don’t need carbs for extra glycogen. CKD is a Cyclical Ketonic Diet where a person follows a severely restricted carbohydrate intake for around 5 days then has 1 or 2 high carb days, and then cycles back to the carb restriction. Most people follow a CKD by carb-restricting during the week then carb-loading on the weekend. From my experience and of those I worked with I’ve found the TKD to be a far superior diet. The problem with CKD is that carbs are most essential pre- and post-workout; TKD addresses this problem where CKD does not allow for carbs except on carb load days. So most workouts will not have proper recovery or the benefit of the protein-sparing effect carbs have on post-workout. The other problem I’ve noticed with CKD is most trainees will spend 5 days of being very rigid with their diet. Then they use the weekend carb loads to cheat like hell. On a CKD if a trainee has a craving for pizza or ice cream the weekend carb load is when they are allowed to have it, but the fact that the carb load is a strategic part of the diet seems to get thrown out the window. So rather than satisfying the craving and getting a slice or two of pizza the weekend turns into a binge-fest of high carb AND high fat food. Now this certainly isn’t the case with everyone but if a trainee is not getting the desired results from their CKD it’s no stretch of the imagination to say that thei are being too liberal with the carb-ups. I prefer TKD because it addresses both the problems I mentioned; the diet systematically controls binging and addresses the need for carbs around the time of the workout. From my experience I feel 50 grams of carbs is a little too low so I recommend 25 grams pre-workout and 50 grams post-workout. What I like about a TKD is if a trainee is feeling a craving, having some post-workout ice cream (or any other cheat) is the most opportune time to have a cheat meal since more of the calories will go towards recovery and glycogen replacement than fat storage. Also, I’ve noticed that when a trainee knows he is limited to 50 grams of carbs, if he is going to have a cheat meal he is more conscientious in keeping the cheat small and staying within the realms of the diet. On a CKD where there are no real restrictions placed on the carb-up meal, the trainee decides that a whopper with fries would hit the spot.









Have you ever wondered what the answers are to all the age-old questions that have been asked regarding bodybuilding, supplements and nutrition? Even though WBB has a host of informative bodybuilding forums that provide daily answers to your questions; we’ve decided to assemble some folks who are well versed in one or more of the forum areas and who will attempt to answer those burning questions that keep you wide awake every night.


Nutrition

Q: I've been doing a lot of reading and I was wondering about the difference between a 'TKD' and a 'CKD' diet ? Is one better than the other?

A: Wizard: Ckd vs Tkd

In brief,

Tkd: Targeted ketogenic diet
Ckd: Cyclical ketogenic diet

Ketones:

Ketones are a byproduct of fat metabolism. Most aerobic tissues can oxidize ketones and use them for fuel(1). Under normal blood-sugar conditions, glucose is the preferred fuel in the brain, muscles and heart and the metabolism of ketones is minimal.

The formation and utilization of ketones for fuel depends upon the circulating levels of insulin and glucagon. Glucagon is insulin's antagonistic hormone and is present when insulin levels reach very low levels. Glucagon also aids in the process of lipolysis. To achieve sufficient glucagon concentrations for increased ketonogenesis, insulin must drop to -almost- zero. To achieve these very low insulin levels you must consume less than 30 or even 20 g. of carbohydrates per day. If you perform anaerobic activity, ketonogenesis will occur faster, usually in 2-3 days.

Ketosis:

When ketone concentration in the blood is higher than glucose concentration, ketones will become the preferred fuel. The brain, after 2 weeks or, at the most, 3, will be using ketones exclusively for fuel.

Have I established ketosis?

You can use urine analysis strips,such as ketostix, which can be obtained at a pharmacy. Ketostix measure the presence of ketones in the urine. If the strips darken, you have established ketosis. Another way to establish whether you are in ketosis is the presence of metallic taste in the mouth, a bad taste also know as keto-breathe. Foul-smelling urine is also another signal.

Ratio of protein/fat:

Fats are the most ketogenic item since only 10% can be converted to glucose. Proteins convert to glucose with 58% efficiency. Carbohydrates convert to blood sugar with 100% efficiency. To establish ketosis, a ratio of 1.5 grams or even 2 grams of fat for each gram of protein is suggested.

The good..:

Ketosis, even in the short term, increases the body's ability to utilize fat for fuel. Also, ketones provide much of the body's energy needs and have an anticatabolic action. Ketosis increases fat oxidation during exercise, even if you are a highly-trained athlete.

Remember:

There is a minimum protein requirement which is no less than 50 grams per day.

Main difference between TKD and CKD:

In TKD, small amounts of carbs are used before, during and/or after exercise to provide muscle glycogen. This way, you increase your performance because you replenish the glycogen stores without causing major insulin/blood glucose swings. It is well known that anaerobic activity tends to lower insulin levels. You consume 25-50 grams of carbs about 30-60 minutes before, or immediately after training.

You will return to ketosis a few hours later. Fat intake should be avoided when taking in carbs via the chosen source.

In CKD large amounts of carbohydrates are introduced for short periods. Usually you carb-up on the weekends for anywhere from 12-36 hours. This is like 5 or 6 days of a strict ketogenic diet, followed by 1-2 day(s) of carb-up. Dan Duchaine recommends 16g carbs per kg lbm during the first 24 hours, and 9g/kg lbm the second 24 hours. On the first day, carb calories make up 70% of daily caloric consumption, protein 15% and fat 15%. On the second day, carbs make up 60%, protein 20% and fat 20%.

In both cases:

Start at 10% under caloric maintenance levels or multiply 12*bodyweight (pounds). You can adjust the amount of calories based on the progress you observe. Eat meat, bacon, fish, mayonnaise, heavy cream, cream cheese, hard cheeses (limit their consumprion to small amounts because many contain some carbs) and oils.You can use artificial sweetenersm but not sorbitol. Citric acid kicks some people out of ketosis, so you may have to avoid it. (It’s found in diet sodas). Drink more than 1 gallon of water per day. Avoid alcohol consumption: it won't kick you out of ketosis but it will stop lipolysis (temporarily, of course).

What's the best for me?

If your want to sustain high-intensity exercise, TKD is your best bet.With CKD, you can only have 1-2 good workouts, the day(s) after the carb-up. Then, your workouts will become weak and counter-productive. On the other hand, with the CKD,you enjoy a 1 or 2 day carb feast and your mood is great. Finally, it is obvious that in the TKD you are going to burn some more bodyfat. The choice is yours.

References:

-----------------------
(1) Mark Hargreaves, ed. _Exercise Metabolism_. Champaign, IL: Human Kinetics
1995.
-----------------------

A: Blood&Iron:

Both the TKD (targeted ketogenic diet) and the CKD (cyclical ketogenic diet) are ketogenic diets, meaning one restricts carbohydrate consumption so as to enter a state known as ketosis. In the absence of sufficient dietary carbohydrates the body starts producing ketone bodies from fat. It then uses these as fuel in place of glucose. Now, there are a lot of people who have an almost fanatical devotion to ketogenic diets. These people see ketosis as a magic, fat-burning, muscle-sparing state which has no equal. The literature, however, does not back this up. As Lyle McDonald points out in his definitive book on the subject ‘The Ketogenic Diet': “It is impossible to state unequivocally whether a ketogenic diet will be better or worse in terms of fat loss and protein sparing than a carbohydrate-based diet with a similar calorie level. This is largely due to the paucity of applicable studies done with reasonable calorie levels and adequate protein. In essence, the definitive studies, which would apply to the calorie and protein recommendations being made in this book, have not been done." (3)

Since we can't even say that ketogenic diets are, on the whole, superior to higher-carb approaches, it’s pretty clear we're not going to be able to say which subtype of the ketogenic diet is best. Neither approach is probably going to result in significantly better results than the other. Given the lack of controlled studies on the subject, I think the only real way to compare the two diets is from a performance standpoint, and how tolerable they are--which is going to vary from person to person. As a result, you’ll have to rely on a bit more subjectivity and anecdote in this answer than I might normally allow myself.

First, let’s look at the downsides of the CKD. The biggest problem, I think, is the effect the CKD can have on training intensity. Many people simply find it impossible to have a great training session while in ketosis. This is partially due, of course, to the reduced glycogen stores that result from such a diet, but, perhaps, more importantly, lowering carbohydrate intake can put one in a state of metabolic acidosis which will seriously hamper one's ability to train intensely. (2) When I employed the CKD myself, my training sessions would quickly, and without fail, result in nausea and light-headedness. It was only through the liberal use of stimulants like caffeine and ephedrine that I could get through them at all. Some people feel great while in ketosis, though. They are able to train with sufficient intensity and don’t seem to have any problems.

The second problem I see with the CKD is that most people adapt their training to accommodate their diet. Personally, I think this is one of the cardinal sins of dieting. (One’s diet should support whatever training protocol is being employed, not vice-versa. Of course, this isn’t to say that I think a reduction in volume and/or intensity is not required when on submaintenance calories.) Usually, this means the person is performing several ‘heavy’ sessions (usually an upper-lower split) in the beginning of the week using multiple, high-rep sets, and then a ‘light’, depletion workout towards the end of the week which occurs before the carb-up and is intended to help maximize glycogen storage. I don’t know of anybody who trains in this manner while trying to put on size or gain strength, so, to me that suggests it shouldn’t be used at all. Of course, one doesn't need to follow the guidelines set forth by people like Dan Duchaine and Lyle McDonald. You can use any approach you wish with the CKD; it's just that it will probably be less than optimal.

The last potential problem with the CKD is that the carb-up makes some people feel sluggish, and just generally crappy. These peoples’ bodies have adapted to a lowered carbohydrate intake and suddenly there is a huge influx of carbohydrates to which their bodies are now unaccustomed. Personally, this was never a problem for me; the carb-up was the only period of the CKD during which I felt okay.

Now, let’s look at the TKD. The TKD has a number of advantages over the CKD. First, it is not tied to any specific training protocol and is easily adapted to whatever routine one might currently be using; second, the TKD, rather than relying on a massive carb-up which leaves some individuals sluggish, involves consuming small amounts of carbs prior to, or following, exercise. In contrast to the CKD, it allows one to maintain training intensity.While I’ve mentioned the lack of a carb-up as a positive it is actually, in my opinion, the biggest disadvantage to the TKD. Lately there has been a great deal of interest in a hormone called leptin and the vitally important role it plays in the success (or failure) of one’s diet. This is an immense subject, but let me give at least a brief explanation. Leptin is an anti-starvation hormone, and leptin levels are determined primarily by bodyfat percentage and food intake. When leptin levels fall (as they do at the beginning of a diet) a cascade of negative hormonal effects occur. The results are a greatly increased appetite and a reapportioning of calories toward fat stores. (1) While this would have kept our ancestors alive during times of famine, they are exactly the opposite of what a dieter wants. It is now thought that short term, massive carbohydrate overfeeding (aka the carb-up) will help to reduce this inevitable drop in leptin (4). So, you can understand why the lack of a carb-up in the TKD can be considered a major
disadvantage.

Okay, so I guess I haven’t really answered the question. As you probably now realize, there really isn’t one ‘correct’ answer in this instance. So, I’ll offer my own horribly subjective answer. Actually, rather than favoring the TKD or CKD, I feel a combination of the two is the best approach for most people. Ingesting a moderate amount of carbohydrates before and/or after exercise (as with the TKD) will help to maintain performance. Incorporating regular refeeds (as with the CKD) will help to maintain leptin levels which in turn help maintain fat loss, curb hunger, and help you hold on to precious lean body mass. Combining both approaches means the diet, in most cases, will never put one in ketosis. But then, I never really thought ketogenic diets were that great anyway.

References:

------------------------
1. Jequier E. Leptin signaling, adiposity, and energy balance. Annals of
the New York Academy of Sciences. 967:379-88, 2002 Jun.

2. Maughan RJ. Greenhaff PL. Leiper JB. Ball D. Lambert CP. Gleeson M. Diet
composition and the performance of high-intensity exercise. Journal of
Sports Sciences. 15(3):265-75, 1997 Jun.

3. McDonald L. Volk E (Editor) The Ketogenic Diet: A Complete Guide for the
Dieter and Practitioner.

4. https://www.theministryoffitness.com/.../article18.htm
------------------------



A: Severed Ties:

Both diets are forms of low carbohydrate diets which cause the body to enter ketosis. TKD is a Targeted Ketonic Diet where carbs are “targeted” to only pre- and post-workout. Carbs are restricted to a set number, usually 50 grams which is divided between pre- and post-workout. This is the only carb intake TKD allows for; if you don’t lift you don’t need carbs for extra glycogen. CKD is a Cyclical Ketonic Diet where a person follows a severely restricted carbohydrate intake for around 5 days then has 1 or 2 high carb days, and then cycles back to the carb restriction. Most people follow a CKD by carb-restricting during the week then carb-loading on the weekend. From my experience and of those I worked with I’ve found the TKD to be a far superior diet. The problem with CKD is that carbs are most essential pre- and post-workout; TKD addresses this problem where CKD does not allow for carbs except on carb load days. So most workouts will not have proper recovery or the benefit of the protein-sparing effect carbs have on post-workout. The other problem I’ve noticed with CKD is most trainees will spend 5 days of being very rigid with their diet. Then they use the weekend carb loads to cheat like hell. On a CKD if a trainee has a craving for pizza or ice cream the weekend carb load is when they are allowed to have it, but the fact that the carb load is a strategic part of the diet seems to get thrown out the window. So rather than satisfying the craving and getting a slice or two of pizza the weekend turns into a binge-fest of high carb AND high fat food. Now this certainly isn’t the case with everyone but if a trainee is not getting the desired results from their CKD it’s no stretch of the imagination to say that thei are being too liberal with the carb-ups. I prefer TKD because it addresses both the problems I mentioned; the diet systematically controls binging and addresses the need for carbs around the time of the workout. From my experience I feel 50 grams of carbs is a little too low so I recommend 25 grams pre-workout and 50 grams post-workout. What I like about a TKD is if a trainee is feeling a craving, having some post-workout ice cream (or any other cheat) is the most opportune time to have a cheat meal since more of the calories will go towards recovery and glycogen replacement than fat storage. Also, I’ve noticed that when a trainee knows he is limited to 50 grams of carbs, if he is going to have a cheat meal he is more conscientious in keeping the cheat small and staying within the realms of the diet. On a CKD where there are no real restrictions placed on the carb-up meal, the trainee decides that a whopper with fries would hit the spot.

TweetPART 2

CKD vs TKD & Taurine






Supplements

Q: I’ve read that the amino acid ‘Taurine’ is a supplement that is worth adding to my supplement cupboard. What does it do, and how much should I take?

A: Wizard: Taurine

Definition:

*2-aminoethanesulfonic-acid
*A small sulfur containing amino acid presented in the intracellular space of many tissues.

Some cool facts:
Taurine was first isolated from ox bile and was named “Gallen-Asparagin. Then it was named Bos taurus, after the ox. In 1938 we have the first appearance of the term “taurine” in the literature.

Taurine synthesis:

Taurine is synthesized from cysteine and methionine. The process is accomplished with the help of vitamin B6.

Essential or non-essential?
Taurine was first considered to be non-essential but now it is considered as a conditionally essential amino acid.

Proven and possible functions of taurine:

1.Intestinal absorption of fat
2. Osmoregulation (the control of the levels of water and mineral salts in the blood)
3. Energy storage.
4. Pigmentation (coloration)
5. Reproduction
6. Hypoglycemic agent
7. Neurotransmitter & Neuromodulator
8. Antiepileptic agent
9. Antiarrythmic agent & Cardiac effects
10. Calcium ion fluxes
11. Protein Phosphorylation.

Effects upon glucose levels:

In 1935 Ackerman and Heinsen found that taurine was a potent hypoglycemic agent. (something that was then confirmed)

In 1983,Lampson reported that taurine can enhance the insulin effect. Taurine alone can reduce glucose levels without causing any changes in the levels of insulin.

Other actions of taurine

Another important function of taurine is as a detoxifier. In excess amounts, Vitamin A can act as a poison. When the long-term lymphoid cell lines are exposed to 10 mc M retinol(vit A), their viability decreases strikingly over a 90-minute period. Addition of zinc improves the viability slightly. Further addition of taurine protects the cells even more. If a combination of zinc and taurine is added, there is a strong protective effect.

Zinc is another metal ion with which taurine interacts. Zinc deficiency leads to increased excretion of taurine.

Best natural sources of taurine:

Meats and fish. You’ll notice, if you are a vegererian, that you consume poor sources of protein (plant source proteins) and that you must add extra taurine to your diet.

Is it worth adding taurine to my supplement cupboard?

It is at least worth considering adding taurine in light of the positive effects described above.

Possible negative effects:

Excessive amounts of taurine tend to suppress the activity of the central nervous system. (CNS)

Suggested dose: 500mg 1-2 times per day (on an empty stomach)

A: Blood&Iron:

Taurine is an amino acid. While it is not generally essential to adults, who can synthesize it from either cysteine or methionine via any one of three pathways (all, incidentally, requiring pyroxidine), it can, much like glutamine, become essential under stressful conditions such as (excessive) exercise or trauma. Taurine, it should be noted, is not incorporated into muscle tissue, but occurs free in the body and is most heavily concentrated in the central nervous system, skeletal muscle, and heart. It is used in numerous physiological processes which include: the conjugation of bile acids (which aid in the digestion of fat), cell membrane stabilization, detoxification (taurine is an antioxidant), osmoregulation (the passage of water and mineral salts into and out of cells), and in the regulation of intra- and extracellular Ca2+ homeostasis (excessive accumulation of intracellular calcium results in cell death—obviously, not a good thing) (3)

Those who recommend the use of taurine make any number of claims for it, some justified, others not. It has been studied clinically in the treatment of a wide host of ailments including epilepsy and cardiovascular disease (4, 5), but I’m going to focus exclusively on whether it’s useful to bodybuilders. The claims that most interest bodybuilders are that it will volumize cells—much like creatine—leading to an increase in protein synthesis, and that it increases endurance. Of course, based on the known functions of taurine, neither of these are too far-fetched. And although I have not seen any supplement company yet claim this—and I’m certainly hoping the following doesn’t inspire them to do so—there are a couple of studies, that when taken together, suggest that taurine may also help to maintain strength levels during prolonged exercise. In the first, Matsuzaki et al. (6) looked at taurine concentrations in the muscles of rats after they were forced to run on a treadmill for 30min, 60min, or to exhaustion. It found significantly decreased levels of taurine in fast-twitch dominant muscles—in this case the gastrocnemius and plantaris muscles. Another study which looked at the effects taurine had on force output (again in rats—though it was just their skinned muscle fibers) concluded that taurine-depleted muscle fibers produce significantly less force than those which are not taurine depleted (2) Concluding from this, however, that taurine will help to maintain strength during prolonged exercise is a bit of a leap. There are a number of issues, but the main one is that the exercise the rats performed in the first study was aerobic in nature. No studies have been performed to specifically evaluate any of the previously mentioned claims. Several studies, though, have been performed on Red Bull—a popular sports drink which includes taurine (along with caffeine, carbohydrates, and glucuronolactone) Only one examined exercise performance, however. The study showed increases in both anaerobic and aerobic performance (1), but it’s impossible to say whether this was due to the taurine alone, one of the other ingredients, or all of them in concert. The bottom line is that most people already get plenty of taurine in their normal diets. It tends to be well absorbed from food, and unless you are a strict vegetarian (in which lowered levels of taurine have been documented (7)) you are already getting large amounts in your diet. It is well-known that the human body always strives to maintain homeostasis, and it is exceedingly unlikely a few grams of supplemental taurine are going to have any appreciable effect.

References:

1. Alford C. Cox H. Wescott R. _The effects of red bull energy drink on human performance and mood_. Amino Acids. 21(2):139-50, 2001.

2. Bakker AJ. Berg HM. Effect of taurine on sarcoplasmic reticulum function and force in skinned fast-twitch skeletal muscle fibres of the rat. Journal of Physiology. 538(Pt 1):185-94, 2002 Jan 1.

3. Birdsall TC. Therapeutic applications of taurine. Alternative Medicine Review. 3(2):128-36, 1998 Apr.

4. Durelli L. Mutani R. The current status of taurine in epilepsy. Clinical Neuropharmacology. 6(1):37-48, 1983 Mar.

5. Jeejeebhoy F. Keith M. Freeman M. Barr A. McCall M. Kurian R. Mazer D.
Errett L. Nutritional supplementation with MyoVive repletes essential cardiac myocyte nutrients and reduces left ventricular size in patients with left ventricular dysfunction. American Heart Journal. 143(6):1092-100, 2002 Jun. 6)

6. Matsuzaki Y. Miyazaki T. Miyakawa S. Bouscarel B. Ikegami T. Tanaka N.
Decreased taurine concentration in skeletal muscles after exercise for various durations. Medicine & Science in Sports & Exercise. 34(5):793-7, 2002 May. 8)

7. Rana SK. Sanders TA. Taurine concentrations in the diet, plasma, urine and breast milk of vegans compared with omnivores. British Journal of Nutrition. 56(1):17-27, 1986 Jul.


Training

Q: As a bodybuilder who is trying to better his physique do I need to change my routine if I’m switching from a “bulking cycle” to a “cutting cycle?” In other words, as my nutritional intake is altered towards losing bodyfat, should my training program be changed as well to meet my new goal?

A: PowerManDL:

If you ask me, that’s dependent on how you want to do it.

A lot of guys will tell you no, just keep lifting heavy. That’s fine if you want to focus on a strict diet to cut.

However, the approach I prefer to use (mainly because I’ll have no part of a strict diet) is to keep heavy lifts in, yes, but also focus on what’s called anaerobic or lactate-threshold training.

In essence, lactate-threshold training involves using a high number of sets (~8), each from 6-12 reps, and very short rest intervals-- 30-60 seconds—between sets. This has a very positive effect on lipolysis, much the same way as interval sprinting. Speaking of that, I’d also include anaerobic interval work 2-3x a week. While I do feel that aerobic cardio is the devil’s work, sprinting forms a nice compromise; sure you’ve got to run, but its restricted to 30 minutes (15-20 if you’re good).

This approach has a few benefits over the “traditional” cutting advice: the main one being that you don’t have to be so concerned over what you eat. Of course. if you want to hit contest shape. diet will ultimately be the deciding factor; but to simply lean up, this approach will work nicely. Also, due to the metabolic specificity of lactate-threshold training, you don’t run as high a risk of eating up your muscle even if you do enter a caloric deficit.

A: Maki Riddington:

Yes, I believe you should change your training routine to meet your dietary alterations. Pretty cut and dried answer, eh? Ok, so I’ll elaborate: there are several reasons why I think your training should change as your nutritional intake is altered.

1. I’m assuming that most people who “bulk” up are also lifting progressively heavier loads. The prerequisite to hypertrophy is to lift heavy, hard, and to eat clean but with enough calories to create the growth of new muscle tissue. Though this goal is commonplace for most lifters, someone who did this year-round would burn out the body’s systems (neural, metabolic).The body can only go so hard for so long before it breaks down. Think of it this way. Your body represents a car and the body’s systems are the gas pedal. You can only keep your foot on the gas for so long. Sooner or later, you’ll have to face the inevitable: the car will run out of gas and come to a stop. So, by training the body in cycles you’ll save yourself the risk of running out of gas.

2. For most, gaining muscle while losing body fat is often a futile effort unless you’re using synthetic aids, or are genetically blessed. Not only are you faced with a difficult process but, as already mentioned, you can’t go full tilt all the time. Dieting would be a great time to change your training so that the intensity and other variables involved can be decreased to allow the body’s systems to recover and grow even stronger. Now this doesn’t mean you would have to stop training hard; it would simply mean a different type of training would be involved. Which brings me to the next point.

3. When dieting it’s been proven that anaerobic intervals are usually most effective in combating fat loss. So instead of lifting hard and heavy you can change your rest periods from 2-5 minutes to 30-90 seconds and move your reps up to 12 and higher. This is still an intense workout but it is more specific to your goal and will place less of a burden on the body.

As I said earlier, you should change your workouts when you go from a “bulking” cycle to a “cutting” cycle. Even if you won’t be performing any type of cardio in the form of running, biking, swimming, stair-climbing etc., you should still look at changing your diet to meet the specific demands being placed upon your body. Trying to lift large loads while taking in less calories only makes things difficult. You could be making much better progress by tailoring your workouts so that they coincide with your dietary intake. Doing so will produce quicker results and may even save you from any injury which could occur if you had kept on lifting intensely.