Taurine is probably most well-known as an ingredient in energy drinks. Many mainstream energy drinkers may not be sure what taurine is. However, bodybuilders and athletes who use pre-workouts can benefit from knowing exactly what taurine is, how it works, and why it is a beneficial supplement. It is an effective compound that should be in your pre-workout.
What Is Taurine?
Taurine is found in our muscles, heart, brain, and eyes. Taurine is often considered an amino acid. However, it’s not an amino acid in the technical sense. It’s an amino sulfonic acid. Like amino acids, it has an amino group. But, it also has sulfonic acid, not a carboxyl group. In contrast, an amino acid contains both an amino group and a carboxyl group. (1)
Following glutamine, taurine is the second most abundant amino acid in the body. The body makes it by breaking down the amino acid cysteine. It is shown to enhance muscle contraction to boost power and rid the muscle of lactic acid, improving recovery.
10 L Taurine Benefits
Subjects who ingest taurine prior to or during exercise experienced increased endurance and performance. It also diminishes the damaging effects of excess fat, insulin and glucose. It initiates the fat metabolism process and carnitine delivers that fat to the fuel centers to be used as an energy source.
Taurine has many benefits, including:
- Increases Power
- Enhances Muscle Contraction
- Improves Stamina & Endurance
- Acts As An Osmolyte
- Supports Hydration
- Accelerates Recovery
- Promotes Cognitive Function
- Regulates Minerals In The Cells
- Supports Central Nervous System Function
- Supports Immune Health
As you can see, taurine benefits bodybuilding as well as overall health. (2,3,4)
The main way taurine benefits bodybuilding is through its osmotic properties. An osmolyte maintains cell volume and fluid balance. (5) We’re talking about cell volume or water-based pumps here!
As you no doubt know, creatine was the original cell volumizer. In this regard, creatine pulls water into the muscle cells. Since the days when creatine revolutionized the supplement industry, more cell volumizers have hit the market. These include HydroMax Glycerol®, betaine anhydrous, and taurine.
Why Do Bodybuilders Take Taurine Pre Workout
Taurine is a powerful “amino acid.” It can promote cell volume, speed recovery, and improve focus. It also supports a healthy heart. Shouldn’t you add it to your program? It’s clear that taurine benefits bodybuilding workouts.
Taurine Bodybuilding Dosage
The recommended daily dosage of l taurine is up to 3,000 mg per day. It’s common to see a dosing range of taurine 1000mg and higher. You’ll find these doses in many pre-workouts and pump-enhancing products. (6)
While the body makes taurine from cysteine, as we age we produce less. Getting the recommended dosage per day of 1,500-3,000 is not easily obtained through dietary sources. Thus supplementing it daily can help improve your performance, results and overall health.
MRI-Performance includes 1,000 per scoop in our pre-workout to help you crush your goals.
Taurine Pre Workout
Recent research has shown that several studies have been done on the endurance capability of taurine. Some of these studies were done using the “TTE” protocol. This means time to exhaustion. These studies show that taurine improves endurance. This suggests that you can benefit from more endurance during your workout. It also indicates that you’ll have more endurance in your day-to-day life. (16)
Anytime the topic of muscle growth and working outcomes up, recovery is right behind. That’s for a good reason. Why? Because growth takes place when you are recovering. Put another way; you won’t grow if you haven’t recovered.
What’s that have to do with taurine? Research indicates that taurine is an antioxidant. It also acts as a natural membrane-stabilizing agent. As a drug, these compounds are often used to treat pain.
In addition, the stress caused by intense training damages muscle cells. One way it does this is by oxidative stress. As an antioxidant, taurine can combat these effects. Taurine will also help decrease inflammation caused by cellular damage. Taurine is a beneficial defender against exercise-induced muscle damage. (7, 8)
The MRI Taurine-Creatine-Pump Connection
It’s hard to talk about taurine, creatine, and pumps without looking at MRI Performance. The man that started MRI Performance was Mr. Ed Byrd. Back in the day, he also had a major hand in the development of creatine. Remember when Experimental and Applied Sciences (EAS) launched the original “Phosphagen''? Ed “Mr. Creatine” Byrd was there.
In 2002, Ed launched MRI (Medical Research Institute) and the original NO2. As we know, NO2 promotes nitric oxide production. Of course, creatine promotes water-based pumps, like taurine. Fast forward to 2021, and it’s common to see both kinds of pump ingredients in one product. This may never have happened without creatine, Ed Byrd, and MRI Performance.
Black Powder Pre-Workout is a taurine-based pre-workout. Yet, it goes beyond pumps to include a powerful energy complex. This complex features three types of caffeine plus elevATP®. There’s also a powerful focus elevation complex. Plus, there’s endurance-enhancing beta-alanine. There’s activated charcoal for detox. Finally, there’s black pepper extract for absorption.
All of these ingredients meet the training needs of any hardcore bodybuilder and athlete. Do you want more extreme pumps? Then you’ll need to add NO2 Black Muscle Pump. Designed specifically for pumps, it works synergistically with Black Powder. This is the stack that will power you through your toughest, most brutal workouts!
Does Exercise Deplete Taurine Levels?
There have been animal studies that looked at whether or not exercise depletes taurine. They also look at the effects caused by this. One study showed that taurine supports force production. However, the levels of taurine fell as training progressed. This led to declining force production. This study makes it clear that taurine affects performance. It’s also clear that exercise depletes taurine levels. (15)
This is similar to glutamine. Both glutamine and taurine stores deplete the physical stress of exercise. It’s a reason to supplement with these ingredients. It’s also one more reason to make sure your pre-workout has l taurine. Black Powder not only has it, but it’s also well dosed.
How Does Taurine Affect Cognitive Function?
We have seen that taurine occurs naturally in the brain. Taurine binds to the brain’s GABA receptors. By altering the actions of GABA, taurine helps increase focus. It also improves cognitive function. Finally, it supports mental engagement or time on task. It’s for these reasons you’ll find taurine in many energy drinks. (9, 10, 11)
Whether in an energy drink or pre-workout, you’ll find taurine combined with caffeine. This combination works synergistically to improve reaction time.
Taurine And Your Heart
We know that taurine occurs naturally in the heart, brain, and eyes. It’s believed to be one of the most abundant compounds in the heart. (12) It's believed to support healthy cholesterol levels. It’s also thought to promote normal blood pressure levels. How does it do this? By limiting the nerve impulses in your brain that cause blood pressure to increase. In addition, taurine may lower high blood pressure. It does this by reducing blood flow resistance in the walls of your blood vessels. (13, 14)
Decreasing resistance to blood flow is an interesting benefit of taurine. The applications of this as it relates to using a pre-workout or pump product are impressive. This means that taurine promotes more than water-based pumps. It also supports nitric oxide pumps.
Let’s talk about the best pre-workout on the market - MRI Performance Black Powder Pre-Workout! This product combines taurine with two forms of creatine, betaine anhydrous and agmatine sulfate. What a powerful combination!
First, you’ve got creatine monohydrate, the original cell volumizer. Plus, there’s Creatine MagnaPower®. Wait until you see the dosing. One scoop provides 4g monohydrate and 1.5g MagnaPower. Switch that to the hardcore two-scoop dose, and those numbers double!
Next, we have 2g betaine at two scoops. This is followed by 1g agmatine sulfate. What about taurine? At the max two-scoop serving, we’re looking at 2g taurine. We haven’t even looked at NO2 Black, MRI’s main pump pre-workout.
Use Black Powder, and the pumps will be crazy. Combine both products to experience insane water-based and nitric oxide pumps!
- What does osmolyte mean? (definitions.net)
- Schuller-Levis, G.B. and E. Park, Taurine: new implications for an old amino acid. FEMS Microbiol Lett, 2003. 226(2): p. 195-202.
- Dawson, R., Jr., et al., The cytoprotective role of taurine in exercise-induced muscle injury. Amino Acids, 2002. 22(4): p. 309-24.
- Albrecht, J. and A. Schousboe, Taurine interaction with neurotransmitter receptors in the CNS: an update. Neurochem Res, 2005. 30(12): p. 1615-21.
- Alford, C., H. Cox, and R. Wescott, The effects of red bull energy drink on human performance and mood. Amino Acids, 2001. 21(2): p. 139-50.
- Seidl, R., et al., A taurine, and caffeine-containing drink stimulates cognitive performance and well-being. Amino Acids, 2000. 19(3-4): p. 635-42.
- Taurine: new implications for an old amino acid | FEMS Microbiology Letters | Oxford Academic (oup.com)
- Murakami, S. (2014). Taurine and atherosclerosis. Amino Acids, 46(1), 73-80.
- Idrissi, A. E., Okeke, E., Yan, X., Sidime, F., & Neuwirth, L. S. (2013). Taurine Regulation of Blood Pressure and Vasoactivity. Advances in Experimental Medicine and Biology Taurine 8, 407-425.
- Yatabe, Y., Miyakawa, S., Miyazaki, T., Matsuzaki, Y., & Ochiai, N. (2003). Effects of taurine administration in rat skeletal muscles on exercise. Journal of orthopedic science: official journal of the Japanese Orthopaedic Association, 8(3), 415–419. https://doi.org/10.1007/s10776-002-0636-1
- Waldron, M., Patterson, S. D., Tallent, J., & Jeffries, O. (2018). The Effects of an Oral Taurine Dose and Supplementation Period on Endurance Exercise Performance in Humans: A Meta-Analysis. Sports medicine (Auckland, N.Z.), 48(5), 1247–1253. https://doi.org/10.1007/s40279-018-0896-2