Taurine for bodybuilders

Many athletes know about the benefits and harms of caffeine in bodybuilding, at least thanks to the working combination of ephedrine-caffeine-aspirin (ECA). Another question is whether bodybuilders need to take taurine. And most importantly, what are the advantages and disadvantages of this active ingredient?

Let’s start in order. Taurine is a sulfonic acid, which in the human body is synthesized from the amino acid cysteine. In the literature and online, you can find the alternative name “sulfur-containing amino acid”. However, this is not quite correct, since no carboxylic compounds are found in the chemical formula of taurine (molecule). Taurine is not a foreign substance for the human body. Even if in small amounts, it is found in different types of tissues. The main source of taurine among everyday foods is fish and meat.

Taurine may be known to some jocks due to its presence in the composition of sports and nutritional supplements or medicines. But it is known to the general public only as a component of alcoholic and non-alcoholic energy drinks, including isotonic. This is normal, given the biological properties of taurine, which will be discussed later in the text.

Taurine cannot be called an indispensable element of the diet, as it is rarely deficient in humans. Although in theory, taurine deficiency can still lead to serious health consequences, including cardiomyopathy (or other myocardial diseases), kidney disease, eye tissue damage, visual impairment, and developmental delays in children and adolescents.

That’s the end of the introduction. And let’s move on to the relevant information for jocks, going through the process of why taurine is needed in bodybuilding (and is it needed at all?).

Effects on the digestive system

One of the most significant in terms of the ratio of benefits to harms is considered the effect of taurine on the digestive processes. The fact is that it is directly involved in metabolism (basic metabolism). For example, the liver uses taurine in the production of bile acids, and bile acids are necessary for the successful breakdown of fats in the intestine. Moreover, it is the main substrate for the breakdown of low-density cholesterol (aka “bad cholesterol”).

Thus, taurine alone or indirectly helps the liver function, the production of bile acids and the digestion of certain foods. The first two qualities are especially valuable for bodybuilders who use sports pharmacology (hepatotoxic oral medications). The latter is generally for jocks, since the effectiveness of gaining muscle mass or burning subcutaneous fat depends not least on digestion and assimilation of food.

Cardioprotective effect

The effect of taurine on the cardiovascular system is expressed in terms of reducing the risk of cardiomyopathy. By cardiomyopathy refers to a whole group of myocardial disorders that cause arrhythmias, tachycardia and heart failure. In turn, arrhythmias, together with “sports heart syndrome” are often seen in power sports. It is caused by intense physical activity (lifting weights).

Effects on the muscles

It’s no news that medications with taurine are used to prevent neuromuscular disorders. As one of its active ingredients, taurine protects muscles against damage and promotes their proper functioning. How prominent are these properties? So much so that taurine-containing preparations are prescribed in the treatment of muscular dystrophy.

The conclusion is obvious, since quality muscle growth is the very purpose of bodybuilding.

Energy supply of the body (endurance and recovery)

Above we have already written that taurine is included in most energy drinks. This is due to its ability to increase physical performance. In other words, taking a taurine supplement before going to the gym will make your workout more productive. We do not recommend using the aforementioned energy drinks for this purpose. The exception would be sports isotonics.

Antidiabetic effect

Not as pronounced as insulin, but taurine does help lower blood sugar levels. This quality is due to the increased sensitivity of cells to insulin.

Is it useful for bodybuilders? It is very useful! Reducing blood sugar levels indirectly reduces the accumulation of subcutaneous fat. And in general, bodybuilders are the same people, which means that you too would do well to reduce your risk of developing type II diabetes.

Improved vision

The retina of our eye contains maximum amounts of taurine. Its deficiency leads to the destruction of the retina, hence consuming taurine can protect the eyes from degenerative processes. Vision for jocks, as well as for all people, is a vital tool.

The human brain

It has been confirmed in clinical studies (experiments with humans) that taurine slows down some of the degenerative processes that occur in the brain as a result of aging. Normal levels of taurine in the body have been linked to the maintenance of memory and cognitive abilities in men or women of age.
Athletes over the age of 40 will undoubtedly benefit from this effect.

Conclusion: should I take taurine in bodybuilding?

Taurine is not a narcotic or poisonous substance, despite the “evil name”. It is not physically addictive as caffeine, nicotine, or alcohol are. On the other hand, it has been confirmed to have a lot of positive qualities, which are useful in bodybuilding, among other things. When it comes to sports supplements, information about the harm of taurine does not play a special role, because its concentration in the preparations is strictly limited. Even aspirin can be poisoned if taken uncontrollably. For the sake of interest, look at the statistics of deaths due to overdose of acetylsalicylic acid.

To answer the question about the necessity of taking taurine in power sports, it will not be superfluous. The main thing is to choose licensed dietary supplements rather than energy drinks saturated with sugar, caffeine and various chemicals. And strictly follow the recommended dosage. Usually it, along with contraindications for use, is indicated on the package or in the instructions.