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This was written for www.fitnessgeared.com a bodybuilding fitness discussion forum, today’s discussion is about
TAURINE SUPPLEMENT.
Taurine is an organic acid, one of the few known naturally occurring sulfonic acids that is produced from the amino acid cysteine. It is a key component of bile and can be found abundantly in the lower intestines and, in small amounts in the tissues of both humans and animals.
Inside the cells, taurine keeps potassium and magnesium in, while keeping excessive sodium out making taurine act like a diuretic. Taurine has been used as a supplement by people suffering from epilepsy as well as by people who experience uncontrollable facial twitches. This can be attributed to taurine's efficiency in the transport of potassium, sodium, and calcium in and out of the cell.
Taurine is one of the chemical substances that has the ability to cross the blood brain barrier, the separation of the blood that circulates in our body from the cerebro-spinal fluid in the central nervous system that circulates in the brain.
What it'll do for you
Taurine is often prescribed to treat congestive heart failure, high blood pressure, liver disease, high cholesterol, ADHD and more. "Although most amino acids are needed to build protein, taurine does not help to build muscle because it doesn't link with other amino acids or the building blocks of protein," explains Roberta Anding, RD, American Dietetic Association spokesperson and sports dietitian for the Houston Texans. "Taurine does, however, function as an antioxidant." Antioxidants protect the body's cells from damage that results from certain chemical reactions involving oxygen (oxidation). Taurine is also said to improve mental and athletic performance:
Improves mental performance
"With aging, taurine concentrations decrease in the brain," explains Anding—leading experts to believe that higher taurine levels correlate with better memory and mental function. Due to the popularity of caffeine- and taurine-containing drinks, Austrian researchers published a study in 2000 that examined their effectiveness on 10 graduate students. The results? The Red Bull energy drink mixture (with caffeine, taurine and glucuronolactone) was proven to have positive effects on mental performance and mood. Other studies have found that the combination might improve attention and verbal reasoning, but doesn't seem to have any effect on memory.
Improves athletic performance
A study published by Japanese researchers in 2003 examined 11 men aged 18 to 20, who were told to perform bicycle exercises until they were exhausted. After taking taurine supplements for seven days (each time, before their workout), the men showed significant increases in VO2max (the maximum capacity of a person's body to transport and use oxygen) and time until exhaustion set in. The researchers credited the improvement to taurine's antioxidant activity and protection of cellular properties.
Suggested intake: Taurine is often referred to as "a conditional amino acid," rather than "an essential amino acid." The former can be made by the body, but the latter cannot and must be provided via diet. However: "Some experts believe that taurine may actually be an essential amino acid, meaning it should be consumed in the diet.
Taurine is a key ingredient in energy drinks such as Red Bull and can easily be ingested that way, as opposed to supplements. But take note: These drinks are loaded with sugar and are not the best when it comes to keeping a low-calorie diet.
When it comes to treating congestive heart failure, patients are typically given two to six grams of taurine per day in up to three divided doses. There's one gram of taurine in each can of Red Bull.
TAURINE SUPPLEMENT.
Taurine is an organic acid, one of the few known naturally occurring sulfonic acids that is produced from the amino acid cysteine. It is a key component of bile and can be found abundantly in the lower intestines and, in small amounts in the tissues of both humans and animals.
Inside the cells, taurine keeps potassium and magnesium in, while keeping excessive sodium out making taurine act like a diuretic. Taurine has been used as a supplement by people suffering from epilepsy as well as by people who experience uncontrollable facial twitches. This can be attributed to taurine's efficiency in the transport of potassium, sodium, and calcium in and out of the cell.
Taurine is one of the chemical substances that has the ability to cross the blood brain barrier, the separation of the blood that circulates in our body from the cerebro-spinal fluid in the central nervous system that circulates in the brain.
What it'll do for you
Taurine is often prescribed to treat congestive heart failure, high blood pressure, liver disease, high cholesterol, ADHD and more. "Although most amino acids are needed to build protein, taurine does not help to build muscle because it doesn't link with other amino acids or the building blocks of protein," explains Roberta Anding, RD, American Dietetic Association spokesperson and sports dietitian for the Houston Texans. "Taurine does, however, function as an antioxidant." Antioxidants protect the body's cells from damage that results from certain chemical reactions involving oxygen (oxidation). Taurine is also said to improve mental and athletic performance:
Improves mental performance
"With aging, taurine concentrations decrease in the brain," explains Anding—leading experts to believe that higher taurine levels correlate with better memory and mental function. Due to the popularity of caffeine- and taurine-containing drinks, Austrian researchers published a study in 2000 that examined their effectiveness on 10 graduate students. The results? The Red Bull energy drink mixture (with caffeine, taurine and glucuronolactone) was proven to have positive effects on mental performance and mood. Other studies have found that the combination might improve attention and verbal reasoning, but doesn't seem to have any effect on memory.
Improves athletic performance
A study published by Japanese researchers in 2003 examined 11 men aged 18 to 20, who were told to perform bicycle exercises until they were exhausted. After taking taurine supplements for seven days (each time, before their workout), the men showed significant increases in VO2max (the maximum capacity of a person's body to transport and use oxygen) and time until exhaustion set in. The researchers credited the improvement to taurine's antioxidant activity and protection of cellular properties.
Suggested intake: Taurine is often referred to as "a conditional amino acid," rather than "an essential amino acid." The former can be made by the body, but the latter cannot and must be provided via diet. However: "Some experts believe that taurine may actually be an essential amino acid, meaning it should be consumed in the diet.
Taurine is a key ingredient in energy drinks such as Red Bull and can easily be ingested that way, as opposed to supplements. But take note: These drinks are loaded with sugar and are not the best when it comes to keeping a low-calorie diet.
When it comes to treating congestive heart failure, patients are typically given two to six grams of taurine per day in up to three divided doses. There's one gram of taurine in each can of Red Bull.
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