Taurine is a derivative of the amino acid cysteine. In small amounts, this substance is present in various tissues, the highest concentration is observed in the myocardium and skeletal muscles, as well as bile.
Typically, taurine is found in the body in free form: it does not form bonds with other amino acids, does not participate in the construction of protein molecules. This compound is used in medicine, sports nutrition, energy drinks.
Description
The sulphonic acid taurine was isolated by two German scientists from bovine bile back in 1827. It got its name from the Latin word "Taurus", which means "bull".
The use of taurine as a medicine, as well as a component of sports supplements and energy drinks, began not so long ago.
Like other amino acids, taurine is vital and is involved in many biochemical processes. The body can receive it from food or special additives, the volume of its own synthesis of amino acids is very limited.
The connection performs the following functions:
- helps to neutralize and eliminate toxic compounds;
- has a cardiotropic effect;
- participates in the metabolism of proteins, fats and carbohydrates;
- stabilizes cell membranes;
- acts as a neurotransmitter that inhibits synaptic transmission (electrical activity in synapses, triggered by the propagation of nerve impulses);
- influences the homeostasis of electrolytes and water, regulating blood pressure;
- improves the flow of energy processes;
- accelerates tissue regeneration, stimulating the healing of damaged tissues;
- acts as an antioxidant;
- promotes the dispersion of fats in the intestines;
- forms compounds with bile acids, is an integral part of bile.
The lack of this compound leads to serious consequences, the development of serious pathologies.
Amino acid deficiency is manifested by the following changes:
- decreased general immunity;
- drop in visual acuity, development of degenerative processes in the retina;
- the development of abnormalities in calcium metabolism, which leads to various negative effects, in particular, the blood clotting rate increases;
- increased blood pressure;
- depressive and subdepressive states, increased anxiety, anxiety.
Taurine is obtained from almost all animal foods. Plants do not contain this amino acid.
The highest content of this compound is in poultry and white fish; it also comes from pork, beef, and dairy products.
Due to the fact that with a rational diet, a person can receive a sufficient amount of amino acids, and in addition, it is synthesized by the body, taurine deficiency is a rather rare phenomenon. Most often it is experienced by vegetarians, since this compound does not come from plant foods.
Impact on the athlete's body
Taurine is recommended for athletes with serious strength loads (bodybuilders, crossfitters).
The benefits of this amino acid for the following effects:
- increased efficiency, rapid elimination of metabolic products (lactic acid), which cause discomfort in the muscles and a feeling of fatigue;
- acceleration of recovery after intense exercise;
- enhancing the transport of glucose to the muscles to maintain their tone and growth;
- suppression of convulsive muscle contractions with excessive exertion, lifting large weights;
- increasing the rate of recovery after injuries and surgical interventions;
- protecting the cellular structures that make up muscle fibers from oxidative stress during intense training;
- acceleration of fat burning.
Application in bodybuilding
Consider the effects of taurine in bodybuilding. This compound takes part in the process of osmoregulation, that is, in a set of processes aimed at maintaining a stable pressure of fluids.
Taurine is considered an amino acid that retains water in the cellular structures, maintaining its normal concentration. This property of a substance is known theoretically, there is little empirical evidence to date.
Taurine increases the ability to concentrate, enhances endurance, so it is taken before training or before important competitions. To improve performance, increase the number of approaches and increase the effectiveness of loads, supplements with this amino acid are drunk during training. Taking after exercise helps prevent the development of overtraining syndrome, accelerates recovery and reduces fatigue after high exertion.
Taurine in energy drinks
Taurine is found in many energy drinks, usually along with caffeine, sugars, and other stimulants. The amino acid content is about 200-400 ml per 100 ml of the drink. This amount is not enough for the body to experience a pronounced stimulating effect.
Taurine was previously thought to enhance the effects of other components in energy drinks through synergistic effects. Studies have shown that in those quantities that are contained in energy drinks, this compound does not have a stimulating effect on the body, does not enhance the effect of caffeine, but it does not have any side effects. The data from this experiment can be viewed at the link (in English).
Indications and contraindications
Indications for taking drugs and dietary supplements with this amino acid are:
- development of degenerative processes in the retina;
- cataract;
- trauma, degenerative processes in the cornea;
- open-angle glaucoma;
- insufficient functionality of the cardiovascular system;
- type 2 diabetes mellitus;
- intense physical activity.
Taking drugs and sports supplements containing taurine is contraindicated in the following cases:
- the presence of hypersensitivity to the active substances of the drug;
- peptic ulcer of the digestive tract;
- chronic stomach diseases accompanied by acid imbalance;
- hypotension;
- serious pathologies, insufficient heart function;
- kidney disease;
- gallstone disease and other pathologies accompanied by cholestasis.
Pregnant and lactating women, children and adolescents under the age of 18 should not take products containing taurine unless prescribed by a doctor.
Taurine intake may be accompanied by the development of negative side reactions. Allergies (itching, rashes), hypoglycemia, exacerbation of chronic gastrointestinal diseases are possible. When used together with alcoholic beverages, the effect of the amino acid can be significantly enhanced, which leads to depletion of the nervous system.
Before using sports supplements or medicines containing taurine, it is recommended that you consult your doctor for possible contraindications. When taking, you should strictly follow the instructions for the product, observe the recommended dosages.
