Taurine in bodybuilding - benefits and harm, effect of intake

Author: Slauta Alexander - sports nutrition specialist and gym trainer | more details >> Graduated from: Belarusian State Pedagogical University named after M. Tank. Specialty: social work, pedagogy. Courses on health-improving fitness and bodybuilding at the Belarusian State University of Physical Culture, at the department of health-improving physical culture. Master of Masters in arm wrestling, 1st adult category in hand-to-hand combat. Prize-winner of the Cup of the Republic of Belarus in hand-to-hand combat. Prize-winner of the Republican Dynamyade in hand-to-hand combat.

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Taurine is an amino acid that exists in the human body in free form. What does it mean? This means that it is not found in tissues and muscles; taurine is found in chains of amino acids (peptides). The concentration of taurine in the body is quite large and is second only to glutamine in quantity.

In the body, taurine is synthesized thanks to amino acids such as methionine and cysteine, as well as a small amount of B6 vitamins. Based on the rather complex process of taurine synthesis and the sufficient supply of initial components, it began to be added to various sports supplements.

What is taurine?

Free form taurine is an amino acid found in foods and produced in vivo from the amino acid cysteine. It was first discovered in bovine bile and is now produced synthetically. Taurine is also reproduced naturally in the human body, like other vital substances.

Because the body uses taurine during exercise and stress, it has become a popular ingredient in energy drinks. Taurine has an anxiolytic effect on the central nervous system, thereby reducing anxiety symptoms associated with caffeine consumption. Despite this positive effect, using energy drinks in everyday life to perform daily tasks is not the best solution.

How to use without harm to health

Despite all the warnings, you can drink energy drinks without harm to your health. To do this, it is enough to adhere to the daily dose of the substance - 2-3 cans. If you do not exceed it and allow the body to recover after taking the “potion,” its effect will be neutralized.

You should not use it after playing sports, because your blood pressure will rise to dangerous levels. It is also undesirable to drink other caffeine-containing drinks within 3-5 hours after taking an energy drink.

Energy drinks and alcohol should not be mixed. Although the effect of the cocktail removes any inhibitions, relaxes the mind, tones the body - this all happens only in the first few hours. Next, a malfunction in the brain occurs, blood pressure rises, and even a hypertensive crisis is possible.

Side effects of taurine

Taurine, in its natural form, actually has positive effects on the cardiovascular, nervous, and also immune systems. However, it has been shown that it can counteract the effects of caffeine in energy drinks, reducing feelings of anxiety. There is an assertion that such a process causes a lack of adrenaline, which a person is forced to constantly replenish by constantly buying energy drinks, thereby achieving the required level of caffeine in the body. However, it is unknown whether this can lead to a cycle of addiction, and whether this situation is a serious problem or not.

It is also well known that energy drinks have a direct effect on various diseases, including high blood pressure and cardiac arrhythmia. For these reasons, energy drinks were banned by a number of Scandinavian countries after three deaths of consumers.

Effect of taurine on the brain

The study of taurine over several years has revealed its participation in development, as well as a unique effect on the brain. Relatively recently, the zone of influence of taurine on the central nervous system of the body was determined.

Researchers have found that taurine exhibits “extraordinary activity” at the level of brain receptors.

Despite the well-known fact that taurine is a kind of key amino acid, its function in brain activity is not entirely clear and is of great interest to researchers around the world. Taurine works deep inside the brain, in the thalamus region. The thalamus is involved in controlling the body's sleep-wake cycles, as well as several other processes. Therefore, its additional consumption affects human circadian biorhythms.

The inclusion of taurine in energy supplements has caused some confusion among scientists, who claim that taurine has more of a sedative rather than stimulating effect on the brain.

Little is known about the effects of energy drinks on the brain. It is impossible to say with great certainty how much taurine actually reaches brain cells. There is an assumption that taurine can influence the number of accidents on the roads, since it can have the opposite effect of caffeine, that is, it calms the nervous system, dulling the driver’s reaction.

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A huge problem at the moment is the fashion for mixing energy drinks with alcohol.

The daily intake of taurine should not exceed 500 mg. However, some people consume up to eight cans of energy drinks per day, which in total contains about 8000 mg of taurine. A similar amount of this element is equivalent to drugs, which means it has a very negative effect on human health.

It is strictly not recommended to mix taurine with caffeine or alcohol, as these are substances with opposite effects on the nervous system and the body as a whole.

There is no substance in energy drinks that can restore strength and stamina. Energy comes from a healthy diet rich in raw foods. Energy drinks should be avoided if only because of their high caffeine and sugar content, just like other commercial soft drinks.

A variety of living organic products allows you to get all the necessary vitamins, energy and strength, without the use of various chemical additives.

Natural taurine can be beneficial for the body; it can be found in abundance in cow's milk, meat, fish, eggs, and seaweed (kelp). Consumption of synthetic taurine should not exceed 500 mg, but natural taurine is not harmful even with higher consumption.

It is also necessary to exercise and get good sleep. This will help keep your energy levels high. During training, it is necessary to consume large amounts of clean water to maintain metabolic rate at the proper level.

Instead of energy drinks, it is best to consume fruits, vegetables, and, if necessary, multi-vitamins. Such methods can give the body a certain energy boost in the middle of the day without depleting it in the evening.

Beneficial properties of taurine

Taurine, synthesized in the body or entering it from outside, reacts with bile acids and begins to act on fats entering the intestines. This promotes the processing of lipids, their decomposition into components, which facilitates the absorption of substances into the blood. Unprocessed residues are eliminated naturally. Such properties of the product allow it to be used to normalize metabolism for the purpose of weight control.

Here are some more amino acid properties that may be beneficial to the body:

Saturation of the brain with taurine has a positive effect on the speed of transmission of nerve impulses between cells. This ensures a timely response of internal organs to signals, which is the basis of normal life. At the same time, the rate of the reaction itself decreases, due to which convulsive activity is inhibited.

Advice: People who lead an active lifestyle should be especially careful when taking taurine. They often include sports nutrition in their diet, which already contains an amino acid. If you do not pay attention to the daily volume of substance consumption, there is a risk of developing an overdose. And this will only lead to negative consequences.

The intake of taurine in the body stimulates the synthesis of norepinephrine, increasing the heart rate. Without this, it is impossible to activate biological processes, which is necessary to accelerate metabolism and launch regenerative reactions.

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In the body of a healthy person, the amino acid is constantly synthesized without external influence. In cases where this process is slowed down or does not occur for some reason, it is necessary to take specialized medications. Here are some ways to take taurine that have therapeutic benefits:

The composition is administered through a puncture in the conjunctiva to protect the eyes from the damaging effects of ultraviolet radiation. This also reduces the risk of developing cataracts and starts metabolic processes, increasing the immunity of the visual organs.
Systemic treatment with taurine is carried out to improve heart function, restore liver functionality, normalize blood pressure and increase tone.
Regular intake of taurine helps restore brain cells. In particular, this action affects the part of the organ that is responsible for maintaining olfactory memory.
Taking amino acids as an additional remedy is often prescribed for closed skull injuries. This speeds up the process of repairing damaged tissue.
The introduction of taurine into sports nutrition is carried out to normalize metabolic processes and prevent atherosclerosis. The substance also prevents the destruction of muscle tissue during intense physical activity. In this case, it acts as an antioxidant and inhibits destructive oxidative reactions.

The benefits of taking taurine can be enormous, but the increased activity of the substance cannot be ignored. If you violate the rules for using the product, negative consequences may occur, which are sometimes very difficult to correct.

Taurine as a medicine

Taurine as a medicine is multifunctional. Ophthalmology, cardiology, neurology and other areas of modern medicine practice therapy using this amino acid. "Taufon", "Dibikor" "Ergotex" are drugs where the active ingredient is taurine. Indications for the use of taurine are:

dystrophic, degenerative diseases of the retina, cataracts of various origins, eye injuries. Some of the most common eye drops are Taufon and Taurine;
heart failure. The cardiotonic effect of taurine is expressed in improving myocardial contractility, the cardioprotective effect is in antioxidant protection, and the detoxifying effect is in reducing the toxic effect of cardiac glycosides;
high blood pressure. Taurine has a pronounced hypotensive effect;
diabetes. Taurine is included in complex therapy as a means of helping to lower blood glucose levels;
liver diseases. As a hepatoprotector, taurine is used both for the prevention of liver damage and as part of complex therapy;
increased nervous excitability, aggressiveness, anxiety, depression, phobias, epileptic manifestations, seizures, hyperactivity in childhood, problems with attention and memory. Taurine generally improves brain function and stabilizes neuropsychic activity;
renal failure, cholecystitis, cystitis, pyelonephritis;
prevention, treatment of alcoholism and drug addiction, as well as recovery after treatment;
edema and obesity. Removing excess fluid from the body with the help of taurine will reduce both the first and second.

The harm of taurine and its dangers

Experts are alarmed by the ambiguity of the action of taurine and the high activity of the substance. Doctors are afraid of creating excessive stress on the heart, lowering blood pressure to low levels, active production of bile and exacerbation of existing diseases. Before starting to take taurine for any purpose, it is better to visit a doctor and make sure that there are no contraindications to this.

In case of gallstones and liver diseases, the amino acid will have to be abandoned due to its property of increasing the production of bile.
Gastritis with high acidity and peptic ulcer are also contraindications for additional taurine intake.
If you have low blood pressure, the use of taurine is prohibited, no matter what your goals are. Heart failure and other cardiac pathologies will only become even more dangerous under the influence of the substance.
Constant intake of taurine in large volumes (special sports nutrition, which is also supported by energy drinks) will contribute to wear and tear of the body. The stimulating effect of a product can be considered positive only when it enters the body in minimal quantities.
Pregnant and lactating women and children should take taurine only as prescribed by a doctor. Violation of recommendations and unauthorized implementation of therapy can negatively affect the child and lead to the development of serious pathologies.

You should not combine such an active substance with alcohol and caffeine. These components will begin to enhance each other’s effects, which is harmful not only for sick people, but also for completely healthy people.

Directions for use, dosage

Instructions for use state that the product should be used 1-2 capsules 3 times a day 40 minutes before eating. When using taurine or any similar drugs, this decision should be discussed with your doctor. The recommended dosage is 400 milligrams per day. Depending on the intended use, the amount may vary.

Overdose

Taurine has one peculiarity, which is that even with large consumption it is almost impossible to cause an overdose. Everything is connected with the fact that the human body will not take in excess amounts and the excess will simply be eliminated naturally.

Drug interactions

According to the instructions, the drug can be used together with timolol. You need to take a break of at least 15 minutes between taurine and ophthalmic medications. It was previously believed that when caffeine and taurine interact, an increased effect of the latter occurs, but research has refuted this opinion.

Signs of taurine deficiency in the body

The daily norm of this valuable amino acid is 400 mg per day. The deficiency of the substance begins to manifest itself quite quickly. It can be identified by the following characteristics:

Decreased visual acuity, pathological changes in the retina.
Decreased muscle tone. Loss of body weight, but not due to a decrease in fat volume, but due to degeneration of muscle tissue.
Deterioration of mood, appearance of obsessive states, anxiety.
Heart problems, heart rhythm disturbances.
Decreased brain activity.
Frequent colds, weak immune system.
Problems in the sexual sphere.
The appearance of stones and sand in the gallbladder due to problems with bile production.
Dull hair color, change in the quality of curls.

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To maintain taurine levels at the desired level, an ordinary person just needs to monitor the quality of their diet. To replenish the substance in the body, you need to include meat, fish, and seafood in your diet. The compound is practically not present in plant foods, so vegetarians should pay special attention to their menu. When giving up meat, you should focus on dairy and fermented milk products and eggs. Complete abstinence from animal foods is an indication for taking amino acids as part of medications.

Taking taurine during sports activity can have a positive effect on muscle condition, mood, and even the quality of bone tissue. True, to obtain all the positive results, you need to clearly calculate the daily dosage of the amino acid. It is better to do this not on your own, but under the supervision of an experienced specialist. The main thing is not to strive to stimulate the body to obtain more significant results, but to support the natural needs of the body. You should not believe that the product helps build muscle mass; this theory has never been confirmed.

What is taurine in energy drinks?

Many energy drinks contain this amino acid. One serving of the drink can contain up to 1000 mg of taurine, despite the fact that the body can absorb no more than 400 mg per day. An overdose of this substance is impossible, since the human metabolic system is designed in such a way that the cells will not take more than necessary. The absence of harmful effects of energy drinks has not yet been discovered. But the combination of energy drinks with taurine and alcohol leads to stimulation of the nervous system.

Previously, it was believed that the effectiveness of taurine increased when interacting with caffeine. During the studies, no side effects or stimulating effects were found.

Taurine in sports nutrition

When answering the question of where taurine is found, one cannot help but pay attention to sports nutrition. Research has revealed the benefits of the amino acid in strengthening skeletal muscles. However, the experiments involved animals that were deficient in taurine, and in healthy animals, taking this substance did not affect the gain of muscle mass.

Other experiments have confirmed the antioxidant properties of taurine. Due to high power loads, the need for oxygen increases. As a result, the body experiences an increase in the number of free radicals, which can damage DNA cells and cause cancer. But taking taurine significantly reduced cell damage and increased endurance.