Taurine in sports and exercise.
Jennifer A Kurtz1, Trisha A VanDusseldorp2, J Andrew Doyle3
1Department of Kinesiology and Health, Georgia State University, 125 Decatur Street, Suite 137, Atlanta, GA, 30303, USA. jkurtz2@gsu.edu.
Summary
Taurine supplementation may enhance athletic performance, improving aerobic capacity, anaerobic strength, and recovery. However, research findings are varied, necessitating further investigation into optimal dosing and timing for ergogenic benefits.
Area of Science:
- Exercise Physiology
- Nutritional Science
- Sports Medicine
Background:
- Taurine is a popular supplement among athletes seeking performance enhancement.
- Its efficacy as an ergogenic aid is debated, with mixed evidence.
- This review examines taurine's impact on athletic performance, metabolism, and recovery.
Purpose of the Study:
- To summarize current evidence on taurine's effectiveness in improving athletic performance.
- To evaluate taurine's role in aerobic and anaerobic exercise, metabolic stress, muscle soreness, and recovery.
- To identify potential optimal dosing and timing strategies for taurine supplementation.
Main Methods:
- Systematic literature search of Google Scholar, Web of Science, and PubMed up to September 2020.
- Inclusion of peer-reviewed studies on taurine as a single ingredient (1g-6g/day) taken acutely or chronically before exercise.
- Exclusion of studies with mixed ingredients, non-peer-reviewed articles, participants over 50, pre-1999 publications, animal studies, or those with health issues.
Main Results:
- Taurine supplementation showed improvements in VO2max, time to exhaustion, and 3-4km time-trial performance.
- Significant benefits were observed in anaerobic performance, peak power, and reduced muscle damage markers.
- Taurine intake decreased lactate, creatine kinase, and inflammatory markers, while improving fat oxidation.
Conclusions:
- Limited and varied findings prevent definitive conclusions on taurine's ergogenic effects.
- Mixed results exist regarding taurine's impact on recovery and muscle damage mitigation.
- Further research is needed to clarify taurine's potential benefits, optimal dosage, and timing for athletes.
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