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Taurine is an undervalued amino acid commonly found in many energy drinks. Contrary to popular belief, taurine is not bull urine, but this rumor likely originated from the fact that it was first isolated from ox bile by German scientists in 1827.[14] Despite its presence in energy drinks, taurine is not a stimulant, and unlike most other amino acids, taurine is not incorporated into structural proteins. Instead, it exists in the intracellular space of various tissues as a free amino acid, where it is used to support a wide range of physiological processes. Taken separately or as part of a post-workout formulation, taurine provides a host of performance benefits.

A Diverse Supplement

While not classified as an essential amino acid, taurine is still the second most abundant amino in skeletal muscle, and is found in high concentrations in other tissues with high energy requirements.

Taurine has anti-inflammatory and immune benefits, and even lowers blood pressure. Taurine also plays an important role in neurotransmission, membrane stabilization, and neurological development.[9][2] Furthermore, taurine enables the digestion and absorption of fats through the formation of bile acids. In fact, first time users of taurine may notice a marked improvement in digestion and even lower cholesterol levels as a result of taurine’s role in the synthesis of bile acids.[7] By improving insulin sensitivity, taurine can enhance glucose uptake in cells, making it an essential nutrient for anyone trying to optimize their utilization of carbs.[6][13] In addition to all that, taurine has a number of other benefits that are more relevant to the bodybuilder or fitness enthusiast.

Performance Benefits

Taurine can be a performance enhancer considering its ability to improve muscle contraction, increase intramuscular calcium levels (a crucial factor in muscle contraction), and serve as a potent antioxidant.[1][4][8] In addition to that, taurine may improve symptoms in those who are prone to muscle cramps.

By supporting contractile proteins and countering muscle fatigue, taurine enables muscle fibers to produce more force for a longer period of time.[1][4] Administering taurine before training counters its depletion, in turn elevating one’s capacity to work harder with more volume.

Hormones

Want high testosterone and low levels of the estrogen estradiol? Again, taurine can assist. [12] A study published in the journal Amino Acids found that taurine supplementation stimulates testosterone production in rodents, and given the fact that taurine is the most abundant free amino in the male testes, this probably has some merit in humans as well. [16]

Contest Preparation

Taurine can also help to put the finishing touches on an otherwise well prepared, contest-ready physique. Taurine functions as a natural diuretic due to its ability to assist the movement of sodium, potassium, and calcium inside and outside of cells.[12] The result: full, shredded muscular development and less definition-obscuring water retention.

Recovery

Taurine supplementation has also been shown to improve recovery and decrease markers of muscle damage by protecting the body against the effects of exercise-induced oxidative stress and hastening the repair process following exhaustive training sessions. [2][12][17][3][10]

When it is time to rest up and fully recover from our brutal workouts, taurine is again on hand to help. Taurine – especially when combined with magnesium – has been shown to calm the nervous system, improve mood, lower anxiety, and promote relaxation by raising levels of the inhibitory neurotransmitter GABA.

Do You Need It?

Very little taurine is synthesized in the human body so it is important to obtain it through supplementation, or a diet rich in animal proteins. Taurine levels are also depleted under certain conditions – for example, when exercise causes its concentration in muscle tissue to drop. This makes taurine, along with glutamine, one of two conditionally essential aminos for exercise.[15] Taurine concentrations, specifically in the brain, are also thought to decrease with aging.[2] This has led researchers to conclude that optimal taurine levels are correlated with improved mental functioning and better memory, two additional purported benefits of taurine supplementation.

Typically included in energy drinks in doses of up to 2000mg (two grams), taurine can safely be, and is typically, taken in 1-3 gram daily doses.

In Conclusion

Much more than just another ingredient stuffed into energy drinks, taurine is also an excellent, albeit often overlooked, supplement. Not directly involved in protein synthesis, the conditionally essential beta amino acid is nevertheless supportive of a wide range of processes which underpin muscle building and fat loss.[11]  Taurine, taken in optimal doses, will give you a nutritional edge, the power to perform, and the ability to relax and grow.

References

1. Bennett, A. Taurine and L-Arginine. Livestrong. [Online] http://www.livestrong.com/article/295726-taurine-and-l-arginine/ retrieved on 12.2.15
2. Bouckenooghe, T., Remacle, C., & Reusens, B. Is Taurine a Functional Nutrient? Current Opinion in Clinical Nutrition and Metabolic Care. 2006; 9: 728-733
3. Dawson Jr, R., et al. The Cytoprotective Role of Taurine in Exercise-Induced Muscle Injury. Amino acids 22.4 (2002): 309-324.
4. Hamilton, E., Berg, H., J. et al. The Effect of Taurine Depletion on the Contractile Properties and Fatigue in Fast-Twitch Skeletal Muscle of the Mouse. Amino Acids. October 2011. 31 (3). 273-280
5. Kong, W., Chen, S., et al. Effects of Taurine on Rat Behavior in Three Anxiety Models. Pharmacology, Biochemistry, and Behavior. February 2006. 83 (2), 271-276
6. Kim, S., L. Remesh, C., Gupta, H., Lee, W. Taurine-Diabetes Interaction: from Involvement to Protection. Journal of Biological Regulators 7 Homeostatic Agents. 2007; 21 (3-4); 63-77 (diabetes)
7. Lombardi, J., B. Militante, J., D. Effects of Taurine Supplementation of Cholesterol Levels with Potential Ramification in Atherosclerosis. Advances in Experimental Medicine & Biology. 2006; 583; 251-254 (bile salt and cramping)
8. Szent-Gyorgyi, A., G. Calcium Regulation of Muscle Contraction. Biophys J. 1975 Jul; 15(7): 707–723.
9. Schaffer, S., W. Jong, C., J. Remila, K., C. et al. Physiological Roles of Taurine in Heart and Muscle. Journal of Biomedical Science. 2010; 17 (suppl) 1: S2.
10. Silva, Luciano A., et al. Taurine Supplementation Decreases Oxidative Stress in Skeletal Muscle after Eccentric Exercise. Cell biochemistry and function 29.1 (2011): 43-49.
11. Sung, M., Chang, K. Dietary Taurine and Nutrients Intake and Anthropometric and Body Composition Data by Abdominal Obesity in Korean Male College Students. Advances in Experimental Medicines and Biology. 2009. 643, 429-435
12. The Poliquin Group. Ten Benefits of Taurine. [Online] http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/782/Ten_Benefits_of_Taurine.aspx retrieved on 12.2.15 (muscle fatigue, recovery, oxidative stress)
13. Tito, T., Shaffer, S., et al. the Potential Usefulness of Taurine on Diabetes and its Complications. Amino Acids. March 2011.
14. UltimateFatBurner.com. the amino acid taurine reviewed: what benefits does taurine supplementation odder. [Online] http://www.ultimatefatburner.com/bodybuilding/taurine-review.html retrieved on 12.2.15
15. Yatabe, Y., Miyakawa, S. et al. Effects of Taurine Administration on Exercise. Advances in Experimental Medicines and Biology. 2009. 643, 245-255
16. Yang, J., Wu, G. et al. CSD mRNA Expression in Rat Testis and the Effect of Taurine on testosterone Secretion. Amino Acids. June 2010. 39 (1), 155-160
17. Zhang, M., et al. Role of Taurine Supplementation to Prevent Exercise-Induced Oxidative Stress in Healthy Young Men. Amino acids 26.2 (2004): 203-207.