Taurine, the amino acid famous for its presence in trendy energy drinks, promises to promote muscle tone and boost your vitality. It promises this to runners and those who prefer to stay up late. But how much truth is there in this? What does science say about it? In this article we tell you everything you need to know if you want to improve your times and want to add taurine to take advantage of its benefits for runners. Don't miss it! 

Taurine is an amino acid that has become a very popular supplement among runners and anyone trying to improve their physical performance. It plays an important role in various metabolic and physiological processes: it regulates glucose and lipids, activates energy metabolism and acts as a stimulating agent. antioxidant and anti-inflammatory. Thanks to these advantages, taurine has managed to stand out among athletes as a tool to increase production, control and performance of energy. 

A substance naturally present in our body 

After glutamine, taurine is the second most abundant amino acid found in skeletal muscle (the muscle attached to bones that allows us to move them). It is especially present in fast-twitch muscle fibers. Due to its natural presence in our body and its involvement in a wide variety of physiological functions, taurine has aroused the curiosity of the running world and has motivated numerous scientific studies.  

A meta-analysis published by the prestigious magazine Journal of the International Society of Sports Nutrition analyzed 19 previous studies to investigate the effectiveness of taurine in athletes, including those who practice running. The research took into account the aerobic performance, present in endurance activities such as running, swimming and skiing and the anaerobic performance, characteristic of strength activities. In addition, the experts considered metabolic stress (the process that helps you gain muscle), muscle soreness and recovery after exercise.  

This is where the investigations have come 

Although we know that laboratories are still investigating, the main findings made on taurine in relation to physical activity (and running) indicate the following: so far:  

• In general terms, taurine provides overall performance improvements. They occur in both endurance and strength and power; they also accelerate muscle recovery and improve markers of muscle damage. 

• These improvements are not equal. They are most important in resistance activities compared to anaerobic activities involving strength and power. 
• He consumption through tablets would be the best way to consume taurine. The effectiveness of this drug still needs to be further investigated. amino acid when intake occurs through drinks.  
• It is recommended to consume it in the morning or in the afternoon, between 10 minutes and 2 hours before to do physical exercise.  
• Being an amino acid, taurine supplementation can be taken regularly and can be used long-term, regardless of whether you exercise every day.  
• It is a harmless supplement, this means that consuming taurine in high doses (more than 5 grams) does not cause adverse effects.  

• To achieve performance improvements It is not necessary to consume it in the long term. 
• In general, taurine reaches its maximum concentration in blood an hour later of consumption.  

 In any case, remember that the most important starting point to improve your performance as a runner is a personalized diet with all the nutrients appropriate to your age, sex and training level. And that is what you get, day by day, Oorenji Runners.

Fountain: Taurine in sports and exercise. Jennifer A. Kurtz, Trisha A. VanDusseldorp, J. Andrew Doyle and Jeffrey S. Otis. Journal of the International Society of Sports Nutrition, 2021, 18:1.

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