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  1. #1
    Primum non nocere Synapsin's Avatar
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    Is Taurine worth using? The research says yes

    Taurine



    Background

    Taurine is an amino acid that has been shown to increase protein synthesis, increase cell hydration, metabolism, and improve cardiac function (1). Taurine can lead to a reduction in blood pressure, and an improvement in exercise capacity (2). So what about its effects in healthy young adults?

    Scientific effects

    In 2014, a paper published the journal of Applied Physiology Nutrition and Metabolism investigated the effects of taurine on young adults following eccentric exercise (EE) (3). They were interested in three particular measures: muscle performance, oxidative stress, and inflammation response following exercise.

    Twenty one subjects were either broken up into the placebo group (n=10), or the taurine group (n=11). Subjects exercised for 14 days, and received either placebo or 50 mg/kg of taurine (4 grams for a 175 pound human) for 21 days (during the 14 days of training and the 7 days after the training ended).

    The results: simply astounding. They found that taurine increased strength levels (refer to figure 1), decreased muscle soreness, decreased oxidative stress, but did not alter the inflammatory response after eccentric exercise.

    Figure 1



    Notice in figure one that there were significant differences in strength between the taurine and placebo group after 14 days (the days where subjects were still ingesting taurine but no longer exercising). This suggests that the effects of taurine are long lasting, making taurine a worthy addition to your supplement stack.

    Other effects of Taurine

    Taurine has been shown to improve performance in middle distance runners. Taurine has also been shown to significantly increase fat oxidation in endurance trained cyclists, and to decrease the accumulation of lactate (4-6).

    Taurine can also lead to a reduction in blood pressure, and an improvement in exercise capacity, while also reducing rates of heart failure. Extracellular taurine induces angiogenesis by activating ERK-, Akt-, and FAK-dependent signal pathways, which means it may be useful for the treatment of vascular dysfunction related diseases. Taurine can also reverse endothelial dysfunction in diabetics, implying it may be of benefit to those with atherosclerosis (1-2, 7-8).

    Recent evidence suggests that taurine may be involved in the pathophysiology of glaucoma or diabetic retinopathy. Taurine is crucial in preserving retinal ganglion cell survival, and deficiency in taurine damages retinal neurons. Taurine has also been shown to provide neuroprotection against retinal ganglion cell degradation (9-13).

    References:

    1. Cuisinier, C., Michotte De Welle, J., Verbeeck, R. K., Poortmans, J. R., Ward, R., Sturbois, X., & Francaux, M. (2002). Role of taurine in osmoregulation during endurance exercise. European journal of applied physiology, 87(6), 489-495.

    2. Beyranvand, M. R., Kadkhodai Khalafi, M., Roshan, V. D., Choobineh, S., Parsa, S. A., & Piranfar, M. A. (2011). Effect of taurine supplementation on exercise capacity of patients with heart failure. Journal of Cardiology, 57(3), 333-337.

    3. Silva, L. a da, Tromm, C. B., Bom, K. F., Mariano, I., Pozzi, B., Rosa, G. L. da, Tuon, T., et al. (2014). Effects of taurine supplementation following eccentric exercise in young adults. Applied physiology, nutrition, and metabolism. 39(1), 101-4.

    4. Balshaw, T. G., Bampouras, T. M., Barry, T. J., & Sparks, S. A. (2012). The effect of acute taurine ingestion on 3-km running performance in trained middle-distance runners. Amino Acids.

    5. Rutherford, J. A., Spriet, L. L., & Stellingwerff, T. (2010). The effect of acute taurine ingestion on endurance performance and metabolism in well-trained cyclists. International journal of sport nutrition and exercise metabolism, 20(4), 322-329.

    6. Imagawa, T. F., Hirano, I., Utsuki, K., Horie, M., Naka, A., Matsumoto, K., & Imagawa, S. (2009). Caffeine and taurine enhance endurance performance. International journal of sports medicine, 30(7), 485-488.

    7. Baek, Y. Y., Cho, D. H., Choe, J., Lee, H., Jeoung, D., Ha, K. S., Won, M. H., et al. (2012). Extracellular taurine induces angiogenesis by activating ERK-, Akt-, and FAK-dependent signal pathways. European Journal of Pharmacology, 674(2-3), 188-199.

    8. Moloney, M. A., Casey, R. G., OʼDonnell, D. H., Fitzgerald, P., Thompson, C., & Bouchier-Hayes, D. J. (2010). Two weeks taurine supplementation reverses endothelial dysfunction in young male type 1 diabetics. Diabetes & vascular disease research: official journal of the International Society of Diabetes and Vascular Disease, 7(4), 300-310.

    9. Froger, N., Moutsimilli, L., Cadetti, L., et al. (2014). Taurine: The comeback of a neutraceutical in the prevention of retinal degenerations. Prog Retin Eye Res, 14, 14,-7.

    10. Froger, N., Jammoul, F., Gaucher, D., Cadetti, L., Lorach, H., Degardin, J., Pain, D., et al. (2013). Taurine is a crucial factor to preserve retinal ganglion cell survival. Advances in experimental medicine and biology, 775, 69-83.

    11. Gaucher, D., Arnault, E., Husson, Z., Froger, N., Dubus, E., Gondouin, P., Dherbécourt, D., et al. (2012). Taurine deficiency damages retinal neurones: cone photoreceptors and retinal ganglion cells. Amino Acids.

    12. Froger, N., Cadetti, L., Lorach, H., Martins, J., Bemelmans, A. P., Dubus, E., Degardin, J., et al. (2012). Taurine Provides Neuroprotection against Retinal Ganglion Cell Degeneration. PLoS ONE, 7(10).

    13. Militante, J. D., & Lombardini, J. B. (2002). Taurine: evidence of physiological function in the retina. Nutritional neuroscience, 5(2), 75-90.
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  2. #2
    Registered User OT2000's Avatar
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    Good write as always Syn. What would you consider an optimal dosage? I see the most promising research says 4g for an average weight.
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  3. #3
    Primum non nocere Synapsin's Avatar
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    Originally Posted by OT2000 View Post
    Good write as always Syn. What would you consider an optimal dosage? I see the most promising research says 4g for an average weight.
    IMO 3-5 grams is the most optimal range. and I personally find 4 gram to be the sweet spot. It's very cheap too
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    Taken pre workout?
    Your gun is digging into my hip.
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  5. #5
    Primum non nocere Synapsin's Avatar
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    Originally Posted by MmmWatermelon View Post
    Taken pre workout?
    Yes, its excellent preworkout!
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    Gettin' Big Now... VaughnTrue's Avatar
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    but is it an essential amino acid
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    Registered User OT2000's Avatar
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    Originally Posted by VaughnTrue View Post
    but is it an essential amino acid
    What does the internet say?
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    Gettin' Big Now... VaughnTrue's Avatar
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    Originally Posted by OT2000 View Post
    What does the internet say?
    that i may or may not be getting enough
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    I'm not into all these zodiac signs like Pisces, Sagittarius and Taurine.
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  10. #10
    Tonight, we make soap. compan's Avatar
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    Originally Posted by OT2000 View Post
    What does the internet say?
    that I'm dying of various diseases
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  11. #11
    Team MuscleTech Rep/EMT-B BlueRev's Avatar
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    Good write up but small sample group.
    I personally use it sometimes for back cramps.. but it looks as if maybe i should be using it more. You suggested 3-4g a day. Would more have any benefit?
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  12. #12
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    Sign me up on the taurine bus.
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    **Nutrabolics Rep** andrewwww's Avatar
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    in for best taurine supp
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  14. #14
    Gettin' Big Now... VaughnTrue's Avatar
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    Originally Posted by andrewwww View Post
    in for best taurine supp
    in for 8 reps all stating to use theirs and here is a link to get it on BOGO at bodybuilding.com
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  15. #15
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    Fugi makes a Taurine post, get's **** on by the community and it turns into another BCAA fight.

    Syn makes a Taurine post and everyone get's googily eyes...

    just sayin!
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    Originally Posted by andrewwww View Post
    in for best taurine supp
    OG phase8
    Balance.
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  17. #17
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    Originally Posted by BenBlue View Post
    Fugi makes a Taurine post, get's **** on by the community and it turns into another BCAA fight.

    Syn makes a Taurine post and everyone get's googily eyes...

    just sayin!

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    Originally Posted by BlueRev View Post
    Good write up but small sample group.
    I personally use it sometimes for back cramps.. but it looks as if maybe i should be using it more. You suggested 3-4g a day. Would more have any benefit?
    Butt cramps you say?
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  19. #19
    Perma lit 🔥 DASBUNKER's Avatar
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    Originally Posted by BenBlue View Post
    Fugi makes a Taurine post, get's **** on by the community and it turns into another BCAA fight.

    Syn makes a Taurine post and everyone get's googily eyes...

    just sayin!
    Difference is this one has scientific references and it's well written, Fug post was just a "10 benefits of x, number 7 will surprise you" article with some incorrect terms.
    Balance.
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  20. #20
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    Originally Posted by DASBUNKER View Post
    Difference is this one has scientific references and it's well written, Fug post was just a "10 benefits of x, number 7 will surprise you" article with some incorrect terms.
    Valid point lol
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    Gettin' Big Now... VaughnTrue's Avatar
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    Originally Posted by BenBlue View Post
    Valid point lol
    you can go stand in the corner now please.
    I got no strings to hold me down
    To make me fret or make me frown
    I had strings, but now I'm free
    I got no strings on me
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    Originally Posted by VaughnTrue View Post
    you can go stand in the corner now please.
    Sit in the corner and think about what I've done
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    It's ****ing Chucky! Farley1324's Avatar
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    dasbunker with a couple award winning posts ITT
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    Originally Posted by BenBlue View Post
    Sit in the corner and think about what I've done
    Loudy can join you. Sausage party
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    Originally Posted by OT2000 View Post
    Loudy can join you. Sausage party

    It’s 2018 and that doesn’t offend me


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    Originally Posted by OT2000 View Post
    Loudy can join you. Sausage party
    Keep your fantasies out of these threads OT.
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    Tonight, we make soap. compan's Avatar
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    Originally Posted by DASBUNKER View Post
    Difference is this one has scientific references and it's well written, Fug post was just a "10 benefits of x, number 7 will surprise you" article with some incorrect terms.
    "scientists hate him"
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    Originally Posted by Farley1324 View Post
    dasbunker with a couple award winning posts ITT
    Balance.
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    Originally Posted by compan View Post
    "scientists hate him"
    lawl 8)
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    Originally Posted by compan View Post
    "scientists hate him"
    Hate is such a strong word in this day and age
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