Effect of Taurine Combined With Creatine on Repeated Sprinting Ability After Exhaustive Exercise Under Hot and Humid Conditions

BACKGROUND

Taurine (TAU) and creatine (Cr) are common ergogenic aids used by athletes to enhance performance; however, the effect of their combined supplementation, and on recovery in high temperature and humidity environments, has not been studied.

HYPOTHESIS

Combined TUA and Cr will have greater effect on physiological indicators and repetitive sprint performance recovery after exhaustive exercise under hot and humid conditions than single supplementation or placebo.

STUDY DESIGN

Single-blind crossover randomized controlled study.

LEVEL OF EVIDENCE

Level 2.

METHODS

Participants (12 sports students) were assigned randomly to 1 of 4 supplementation intervention groups: placebo (P), taurine (T), creatine (C), or taurine + creatine (T+C). Exercise protocol included exhaustion tests and repeated sprinting exercises were conducted in a laboratory environment at 35 °C/65% relative humidity. Heartrate, blood lactate (BLa), tympanic temperature, thermal sensation, and rating of perceived exertion were monitored throughout. Heartrate variability, time to exhaustion (TTE), reaction time, and countermovement jump (CMJ) height were tracked before and after exhaustion exercise and before sprint exercise.

RESULTS

TTE was significantly higher in the T+C group than in the P group (P = 0.04). BLa and tympanic temperature increased rapidly in all 4 conditions, then decreased gradually, and T group peak values were higher than those of P group (P = 0.04; P < 0.01). CMJ decreased in the C and T+C groups (P = 0.04; P = 0.04) after exhaustive exercise, unlike other groups (P > 0.05). Indicators of repeated sprint exercise, peak power, mean power, and power decrement showed a decreasing trend within groups but no difference between groups (P > 0.05).

CONCLUSION

In this small student group, under hot and humid conditions, T+C supplementation significantly enhanced TTE.

CLINICAL RELEVANCE

TAU, Cr, and their combined supplementation do not significantly improve repeated sprint performance after exhaustive exercise under hot and humid conditions.

Effects of taurine combined with caffeine on repetitive sprint exercise performance and cognition in a hypoxic environment

The impact of hypoxic repetitive sprint training on the overall performance of team sports remains controversial due to the specific nature of the exercise capacity required for team sports. While taurine and caffeine are widely utilized as supplements for repetitive sprint exercise in normoxic environments, their efficacy in hypoxic environments remains to be fully understood. Therefore, additional research is needed to explore the role of supplementation in hypoxic conditions. This study was to investigate the effects of caffeine (C), taurine (T), caffeine, and taurine co-ingestion (TC) or placebo (P) on repetitive sprint exercise performance and related physiological responses after exhaustion exercise in team athletes under simulated hypoxic conditions. A double-blind crossover randomized controlled experimental design was employed. 16 male participants (Age:23.69 ± 2.15 years, Body mass: 75.04 ± 7.79 kg, Height:1.78 ± 0.06 m) volunteered to receive four different supplement ingestions to complete the exercise tests: (1) placebo (5 mg/kg maltodextrin), (2) taurine (50 mg/kg), (3) caffeine (5 mg/kg), (4) taurine + caffeine (50 mg/kg + 5 mg/kg). All selected participants were university football players who had undergone rigorous training regimens (85-95% of maximum heart rate, duration of 60 min, with more than five training sessions per week). All participants completed an exhaustion test and subsequent repetitive sprint exercise in a simulated hypoxic environment (A simulation of a soccer game in sports mode). Time to exhaustion (TTE), peak power (PP), and mean power (MP) were recorded at the end of the exhaustion test and during the repetitive sprint exercise, respectively. This study designed an exercise protocol for repetitive sprinting after exhaustion exercise based on the pattern of play in football. The following variables were monitored throughout the experiments: heart rate (HR), blood lactate (B[La]), arterial oxygen saturation (SpO2), dyspnea, and rating of perceived exhaustion (RPE). The Stroop Test was administered at three separate time points: pre-test, mid-test, and post-test, throughout the exercise trial. The countermovement jump test (CMJ) was carried out at three specific time points: before the test, 3 min after the test, and 6 min after the test. The caffeine (C:618.56 + 42.50 s, p = 0.027, d = 0.996) and taurine + caffeine (TC: 613.69 + 37.74 s, p = 0.041, d = 0.902) groups significantly improved time to exhaustion compared to the placebo group. Blood lactate was significantly higher in the taurine + caffeine group than in the placebo group after repetitive sprint exercise (P: 9.87 ± 1.97, TC: 12.31 ± 2.54, p = 0.016). The caffeine group significantly reduced dyspnea, and rating of perceived exhaustion after repetitive sprint exercise (p < 0.05). The taurine (T: 43.42 ± 3.46, p = 0.005), caffeine (C: 44.11 ± 4.72, p < 0.001), and taurine + caffeine (TC: 43.04 ± 3.30, p = 0.011) groups all showed an increase in pre-exercise countermovement jump height. The caffeine group significantly reduced the consistent response time (p = 0.023) and inconsistent response time (p < 0.001) in the Stroop Test compared to the placebo group. Caffeine, along with combined taurine, significantly prolonged the duration of exhaustion exercise in a hypoxic environment; however, it did not affect subsequent repetitive sprint performance. Additionally, caffeine supplementation had a positive impact on cognitive performance during hypoxic training.

Effect of Long-Term Taurine Supplementation on the Lipid and Glycaemic Profile in Adults with Overweight or Obesity: A Systematic Review and Meta-Analysis

BACKGROUND

Taurine has been demonstrated to regulate and improve metabolic health. However, physiological and pathological differences among individuals with overweight or obesity may result in varied responses to taurine supplementation. This study aims to estimate the effects of long-term taurine supplementation on blood lipids, glycemia, and insulin sensitivity in adults with overweight or obesity through a systematic review and meta-analysis.

METHODS

The literature search was based on six databases (Web of Science, PubMed, Scopus, EMBASE, Cochrane, and SPORTDiscus) up to October 2024. Subgroup analyses were performed based on daily taurine intake dosage (<3 g or 3 g), overweight (BMI 25-29.9 kg/m2), and obesity (BMI ≥30 kg/m2).

RESULTS

The final number of studies that met the inclusion criteria was 9 RCTs. The overall analysis showed that taurine supplementation significantly decreased TG (WMD = -0.56 mg/dL, 95% CI: -0.92 to -0.2, p = 0.002, I2 = 63%), TC (WMD = -0.71 mg/dL, 95% CI: -1.17 to -0.25, p = 0.002, I2 = 73%), and fasting insulin (WMD = -2.15 µU/mL, 95% CI: -3.24 to -1.06, p = 0.0001, I2 = 9%). In the subgroup analysis, long-term taurine intake led to BMI improvement in overweight adults (WMD = -1.14 kg/m2, 95% CI: -1.81 to -0.47, p = 0.0008, I2 = 0%). Meanwhile, improvements in HbA1c (WMD = -0.33%, 95% CI: -0.53 to -0.12, p = 0.002, I2 = 16%) and HOMA-IR (WMD = -0.91, 95% CI: -1.74 to -0.08, p = 0.003, I2 = 54%) were observed only in obese participants following taurine supplementation. Additionally, the long-term intake of 3 g of taurine significantly improved HbA1c (WMD = -0.37%, 95% CI: -0.61 to -0.13, p = 0.003, I2 = 0%) and FPG levels (WMD = -7.14 mg/dL, 95% CI: -12.53 to -1.74, p = 0.003, I2 = 70%) in overweight/obesity.

CONCLUSIONS

Long-term taurine supplementation is particularly effective in improving glycemic control and insulin sensitivity in obesity. Furthermore, higher doses of taurine (3 g per day) demonstrate even greater improvements in glycemic control.

The effect of 8-day oral taurine supplementation on thermoregulation during low-intensity exercise at fixed heat production in hot conditions of incremental humidity

PURPOSE

To determine the effect of taurine supplementation on sweating and core temperature responses, including the transition from compensable to uncompensable heat stress, during prolonged low-intensity exercise of a fixed-heat production (~ 200W/m2) in hot conditions (37.5 °C), at both fixed and incremental vapour-pressure.

METHODS

Fifteen females (n = 3) and males (n = 12; 27 ± 5 years, 78 ± 9 kg, V ˙ O2max 50.3 ± 7.8 mL/kg/min), completed a treadmill walking protocol (~ 200W/m2 heat production [Ḣprod]) in the heat (37.5 ± 0.1 °C) at fixed-(16-mmHg) and ramped-humidity (∆1.5-mmHg/5-min) following 1 week of oral taurine supplementation (50 mg/kg/bm) or placebo, in a double-blind, randomised, cross-over design. Participants were assessed for whole-body sweat loss (WBSL), local sweat rate (LSR), sweat gland activation (SGA), core temperature (Tcore), breakpoint of compensability (Pcrit) and calorimetric heat transfer components. Plasma volume and plasma taurine concentrations were established through pre- and post-trial blood samples.

RESULTS

Taurine supplementation increased WBSL by 26.6% and 5.1% (p = 0.035), LSR by 15.5% and 7.8% (p = 0.013), SGA (1 × 1 cm) by 32.2% and 29.9% (p < 0.001) and SGA (3 × 3 cm) by 22.1% and 17.1% (p = 0.015) during the fixed- and ramped-humidity exercise periods, respectively. Evaporative heat loss was enhanced by 27% (p = 0.010), heat-storage reduced by 72% (p = 0.024) and Pcrit was greater in taurine vs placebo (25.0-mmHg vs 21.7-mmHg; p = 0.002).

CONCLUSION

Taurine supplementation increased sweating responses during fixed Ḣprod in hot conditions, prior to substantial heat strain and before the breakpoint of compensability, demonstrating improved thermoregulatory capacity. The enhanced evaporative cooling and reduced heat-storage delayed the subsequent upward inflection in Tcore-represented by a greater Pcrit-and offers a potential dietary supplementation strategy to support thermoregulation.

Effects of Caffeine-Taurine Co-Ingestion on Endurance Cycling Performance in High Temperature and Humidity Environments

BACKGROUND

Taurine (TAU) and caffeine (CAF), as common ergogenic aids, are known to affect exercise performance; however, the effects of their combined supplementation, particularly in high temperature and humidity environments, have not been studied.

HYPOTHESIS

The combination of TAU and CAF will have a greater effect on endurance cycle performance and improve changes in physiological indicators during exercise compared with TAU or CAF supplementation alone and placebo.

STUDY DESIGN

Single-blind crossover randomized controlled study.

LEVEL OF EVIDENCE

Level 1.

METHODS

Twelve university students majoring in physical education volunteered to receive 4 different supplement ingestions: (1) placebo (maltodextrin), (2) TAU, (3) CAF, (4) TAU + CAF. After a 7-day washout period, participants completed a time to exhaustion (TTE) test in the heat (35°C, 65% relative humidity).

RESULTS

All experimental groups improved TTE compared with the placebo group. Peak and mean power of countermovement jump were significantly higher in the CAF group compared with the placebo group before the exhaustion exercise (P = 0.02, d = 1.2 and P = 0.04, d = 1.1, respectively). Blood lactate was significantly lower after the exhaustion test in the TAU group compared with the CAF (P < 0.01, d = 0.8) and TAU + CAF (P < 0.01, d = 0.7) groups. Core temperature in the TAU group was significantly reduced in the placebo group later in the exhaustion test (P < 0.01, d = 1.9).

CONCLUSION

In high temperature and humidity environments, acute TAU, CAF, and combined supplementation all improved TTE and did not affect recovery from lower limb neuromuscular fatigue compared with placebo, with TAU having the best effect. Combined supplementation failed to exhibit superimposed performance.

CLINICAL RELEVANCE

The results provide suggestions for the effects of TAU, CAF, and their combined intake on exercise performance in high temperature and humidity environments.

Insights into the cardiovascular benefits of taurine: a systematic review and meta-analysis

BACKGROUND

Cardiovascular disease (CVD) remains the foremost cause of mortality globally. Taurine, an amino acid, holds promise for cardiovascular health through mechanisms such as calcium regulation, blood pressure reduction, and antioxidant and anti-inflammatory effects. Despite these potential benefits, previous studies have yielded inconsistent results. This meta-analysis of randomized controlled trials (RCTs) aims to evaluate the existing evidence on the quantitative effects of taurine on hemodynamic parameters and cardiac function grading, which are indicative of overall cardiovascular health and performance.

METHODS

We conducted an electronic search across multiple databases, including Embase, PubMed, Web of Science, Cochrane CENTRAL, and ClinicalTrials.gov, from their inception to January 2, 2024. Our analysis focused on key cardiovascular outcomes, such as heart rate (HR), systolic blood pressure (SBP), diastolic blood pressure (DBP), left ventricular ejection fraction (LVEF), and New York Heart Association (NYHA) Functional Classification. Meta-regression was applied to explore dose-dependent relationships based on the total taurine dose administered during the treatment period. A subgroup analysis, stratified according to the baseline disease status of patients, was also conducted.

RESULTS

The analysis included a pooled sample of 808 participants from 20 randomized controlled trials. Taurine demonstrated a significant reduction in HR (weighted mean difference [WMD] = -3.579 bpm, 95% confidence interval [CI] = -6.044 to -1.114, p = 0.004), SBP (WMD = -3.999 mm Hg, 95% CI = -7.293 to -0.706, p = 0.017), DBP (WMD: -1.435 mm Hg, 95% CI: -2.484 to -0.386, p = 0.007), NYHA (WMD: -0.403, 95% CI: -0.522 to -0.283, p < 0.001), and a significant increase in LVEF (WMD: 4.981%, 95% CI: 1.556 to 8.407, p = 0.004). Meta-regression indicated a dose-dependent reduction in HR (coefficient = -0.0150 per g, p = 0.333), SBP (coefficient = -0.0239 per g, p = 0.113), DBP (coefficient = -0.0089 per g, p = 0.110), and NYHA (coefficient = -0.0016 per g, p = 0.111), and a positive correlation with LVEF (coefficient = 0.0285 per g, p = 0.308). No significant adverse effects were observed compared to controls. In subgroup analysis, taurine significantly improved HR in heart failure patients and healthy individuals. Taurine significantly reduced SBP in healthy individuals, heart failure patients, and those with other diseases, while significantly lowered DBP in hypertensive patients It notably increased LVEF in heart failure patients and improved NYHA functional class in both heart failure patients and those with other diseases.

CONCLUSIONS

Taurine showed noteworthy effects in preventing hypertension and enhancing cardiac function. Individuals prone to CVDs may find it advantageous to include taurine in their daily regimen.

The effects of taurine ingestion on anaerobic and physiological performance in female rugby players

The purpose of this study was to investigate the acute effect of low, moderate, or high doses of taurine on anaerobic and physiological performance in female rugby players. A total of 16 sub-elite female rugby athletes (21.3 ± 1.5 yr, 168.0 ± 4.9 cm, 62.1 ± 3.5 kg mean ± SD) participated in this research. Following familiarization, participants attended 4 successive tests separated by 72 h in a randomized, counter-balanced, crossover research design. Following an over night fast, participants completed a 5-min 60 Watt warm-up followed by a 30-s Wingate anaerobic test on a cycle ergometer after ingestion of either 2 g taurine (LOWTAU), 4 g (MODTAU), 6 g (HIGHTAU) or placebo (PLA) 1 h before the test. Peak (PP) and mean power (MP) along with heart rate (HR), rating of perceived exertion (RPE), capillary lactate and blood glucose were measured. LOWTAU did not affect PP, MP, HR, lactate and glucose compared to PLA (p > 0.05), while MODTAU improved MP and HIGHTAU improved PP and MP compared to PLA and LOWTAU (p < 0.05). MODTAU and HIGHTAU had little effect on HR, blood lactate and glucose (p > 0.05). A single dose of taurine (MODTAU or HIGHTAU) 1 h prior to competition or training would provide an ergogenic effect on subsequent power output.

Acute effects of multi-ingredient pre-workout dietary supplement on anaerobic performance in untrained men: a randomized, crossover, single blind study

BACKGROUND

Multi-ingredient pre-workout dietary supplements (MIPS), which are combinations of different ingredients acting on different physiological mechanisms, can have a synergistic effect and improve performance. The aim of the study was to determine the acute effects of a multi-ingredient pre-workout supplement containing: beta-alanine, taurine, caffeine, L-tyrosine, and cayenne pepper (capsaicin) on anaerobic performance.

METHODS

A randomized, crossover, single-blind study was designed. Twelve young, healthy, untrained men aged 22.4 ± 1.44 years participated in the study. The participants performed a supramaximal all-out test (20 s Wingate test) twice, day by day, in random order: test after placebo or MIPS consumption. In both trials, the following variables were measured in the exercise test: total work performed, peak power, mean power, time to reach peak power, and power decrease.

RESULTS

MIPS was found to be effective in improving peak power (p = 0.009, ES = 0.77) and mean power (p = 0.04, ES = 0.62) in the Wingate test. However, the supplement consumption did not affect the amount of total work done (p = 0.10, ES = 0.48) in the test or power decrease (p = 0.07, ES = 0.53). The data indicate, that the improvement in anaerobic power was due to a significant improvement in pedaling speed, which was manifested in a significant improvement (i.e. shortening) in time to peak power (p = 0.003, ES = 0.88).

CONCLUSION

A multi-ingredient pre-workout dietary supplement was found to be effective in improving Wingate (anaerobic) performance.

TRIAL REGISTRATION

NCT06363669, retrospectively registered on 11.04.2024 (ClinicalTrials.gov).

Association of taurine intake with changes in physical fitness among community-dwelling middle-aged and older Japanese adults: an 8-year longitudinal study

Introduction

Taurine has diverse valuable biological functions, including antioxidant activity and regulation of osmotic pressure. Maintaining physical fitness from middle age is important for healthy life expectancy. Although taurine administration improves muscle endurance and strength, its role in maintenance remains unclear. We aimed to clarify the longitudinal taurine intake association with fitness changes.

Methods

Participants comprised men and women aged ≥40 years who participated in the third (2002-2004; Baseline) and seventh (2010-2012; Follow-up) waves of the National Institute for Longevity Sciences-Longitudinal Study of Aging (NILS-LSA) and completed a 3-day dietary weights recording survey at baseline. A table of taurine content was prepared for 751 foods (including five food groups: Seaweed; Fish and shellfish; Meat; Eggs; and Milk and dairy products) from the Standard Tables of Food Composition in Japan (1,878 foods) 2010. Four physical fitness items (knee extension muscle strength, sit-and-reach, one-leg standing with eyes closed, and maximum walking speed) were measured at baseline and follow-up. We analyzed the association of taurine intake with physical fitness change, employing a general linear model (GLM) and trend tests for baseline taurine intake and follow-up fitness change. Adjustments included baseline variables: sex, age, height, weight, educational level, self-rated health, smoking status, depressive symptoms, and clinical history.

Results

The estimated average daily taurine intake (standard deviation) was 207.5 (145.6) mg/day at the baseline. When examining the association with the four physical fitness parameters, higher taurine intake positively increased the change in knee extension muscle strength (T1; 0.1, T2; 0.8, T3; 1.1 (kgf) GLM, p < 0.05; p for trend <0.05) and reduced the decline in knee extension muscle strength in the subgroup analysis of participants aged ≥65 years (T1: -1.9, T2: -1.7, T3: -0.4 kgf; GLM p < 0.05, p for trend <0.05). No relationship was found between taurine intake and the remaining three fitness factors.

Conclusion

Estimation of taurine intake showed that dietary taurine intake potentially contributes to the maintenance of knee extension muscle strength over 8 years among Japanese community-dwelling middle-aged and older individuals. This is the first study to investigate the association of dietary taurine intake with muscle strength.

Acute consumption of a branched chain amino acid and vitamin B-6 containing sports drink does not improve multiple sprint exercise performance, but increases post-exercise blood glucose

Purpose

The aim of this study was to investigate the ergogenicity of BioSteel High Performance Sports Drink (B-HPSD), a commercially available branched chain amino acid (BCAA) and vitamin B-6 (VitB-6) supplement, on multiple sprint exercise (MSE).

Methods

Eleven experienced cyclists completed two MSE trials in counterbalanced order, after ingesting either B-HPSD (2,256 mg of BCAA, 300 mcg of VitB-6) or placebo (PLA). The MSE protocol consisted of five maximal effort 1 km sprints on a cycle ergometer separated by 2 min of active recovery. Power output (PO) was continuously measured throughout the cycling protocol. Heart rate (HR) and ratings of perceived exertion (RPE) were monitored following each sprint. Capillary blood samples were collected and analyzed for lactate and glucose before and 2 min post-trial. Cognitive function was assessed before and 15 min after the exercise protocol.

Results

The PO maintained during each 1 km sprint decreased throughout the protocol (p < 0.05), but the change in PO was similar between conditions. Post-exercise blood glucose was elevated after consuming B-HPSD but not PLA (p < 0.05). Blood lactate (p < 0.05), HR (p < 0.05) and RPE (p < 0.05) increased throughout the trials, however no differences were observed between conditions. Cognitive performance improved after exercise (p < 0.05), but the change was similar between conditions.

Conclusion

These results demonstrate that acute B-HPSD consumption does not have an ergogenic effect on MSE performance. However, ingestion of B-HPSD increased post-exercise blood glucose concentration when compared to PLA.

Effects of acute taurine consumption on single bout of muscular endurance resistance exercise performance and recovery in resistance trained young male adults

Study aim: This study investigated the effect of taurine supplementation on exercise performance and recovery from resistance exercise. The study was conducted with a cross-over design in a double-blind manner.

Material and methods: Ten resistance trained males (age 21.4 ± 2.01 years; BMI: 23.6 ± 2.5 kg/m²) ingested either a taurine (0.1g/kg) supplement or placebo (18 mg aspartame) prior to resistance exercise. Vertical jump, flexibility, balance, systolic blood pressure, diastolic blood pressure, heart rate (HR), maximal voluntary muscle contraction, speed, lactate, glucose and perceived soreness and strain were assessed. The subjects performed two exercise trials with 1 week wash out interval. Blood samples were collected at baseline and before each exercise (chest press, abdominal crunch and leg extension) to analyse plasma levels of lactate and glucose.

Results: Paired-T test results showed statistically significant increment (p < 0.05) in total volume (kg × #repetitions), chest press volume and leg extension volume. Repeated measure ANOVA results demonstrated statistically significant differences (p < 0.05) in lactate and flexibility in trial and time, and in maximal voluntary isometric muscle contraction (MVIC) test in time, trial and trial × time in favour taurine group. No statistically significant differences were found in cardiovascular parameters, glucose, and balance parameters (p > 0.05).

Conclusion: In conclusion, 0.1 g/kg of taurine consumption before resistance exercise could positively affect exercise performance by increasing exercise volume and reducing lactate levels.

Does Single or Combined Caffeine and Taurine Supplementation Improve Athletic and Cognitive Performance without Affecting Fatigue Level in Elite Boxers? A Double-Blind, Placebo-Controlled Study

In previous studies, the effect of single or combined intake of caffeine (CAF) and taurine (TAU) on exercise performance was investigated. However, the potential synergistic effect on physical and cognitive performance after fatigue induced by anaerobic exercise is unknown. The effects of single and combination CAF and TAU supplementation on the Wingate test in elite male boxers and to evaluate balance, agility and cognitive performance after fatigue are being investigated for the first time in this study. Twenty elite male boxers 22.14 ± 1.42 years old were divided into four groups in this double-blind, randomized crossover study: CAF (6 mg/kg of caffeine), TAU (3 g single dose of taurine), CAF*TAU (co-ingestion of 3 g single dose of taurine and 6 mg/kg of caffeine) and PLA (300 mg maltodextrin). The findings are as follows: co-ingestion of CAF*TAU, improved peak (W/kg), average (W), minimum (W) power, time to reach (s), and RPE performances compared to the PLA group significantly (p < 0.05). Similarly, it was determined that a single dose of TAU, created a significant difference (p < 0.05) in peak power (W/kg), and average and minimum power (W) values compared to the CAF group. According to the balance and agility tests performed after the Wingate test, co-ingestion of CAF*TAU revealed a significant difference (p < 0.05) compared to the PLA group. In terms of cognitive performance, co-ingestion of CAF*TAU significantly improved the neutral reaction time (ms) compared to the TAU, CAF and PLA groups. As a result, elite male boxers performed better in terms of agility, balance and cognitive function when they consumed a combination of 6 mg/kg CAF and 3 g TAU. It has been determined that the combined use of these supplements is more effective than their single use.

Acute Ketone Salts-Caffeine-Taurine-Leucine Supplementation but not Ketone Salts-Taurine-Leucine, Improves Endurance Cycling Performance

Coingestion of ketone salts, caffeine and the amino acids, taurine, and leucine improves endurance exercise performance. However, there is no study comparing this coingestion to the same nutrients without caffeine. We assessed whether ketone salts-caffeine-taurine-leucine (KCT) supplementation was superior to caffeine-free ketone salts-taurine-leucine supplementation (KT), or to an isoenergetic carbohydrate placebo (CHO-PLAC). Thirteen recreationally active men (mean ± SD: 177.5 ± 6.1 cm, 75.9 ± 4.6 kg, 23 ± 3 years, 12.0 ± 5.1% body fat) completed a best effort 20-km cycling time-trial, followed 15 min later by a Wingate power cycle test, after supplementing with either KCT (approximately 7 g of beta-hydroxybutyrate, approximately 120 mg of caffeine, 2.1 g of leucine, and 2.7 g of taurine), KT (i.e., same supplement without caffeine), or isoenergetic CHO-PLAC (11 g of dextrose). Blood ketones were elevated (p < .001) after ingestion of both KCT (0.65 ± 0.12 mmol/L) and KT (0.72 ± 0.31 mmol/L) relative to CHO-PLAC (0.06 ± 0.05 mmol/L). Moreover, KCT improved (p < .003) 20-km cycling time-trial performance (37.80 ± 2.28 min), compared with CHO-PLAC (39.40 ± 3.33 min) but not versus KT (38.75 ± 2.87 min; p < .09). 20-km cycling time-trial average power output was greater with KCT (power output = 180.5 ± 28.7 W) versus both KT (170.9 ± 31.7 W; p = .049) and CHO-PLAC (164.8 ± 34.7 W; p = .001). Wingate peak power output was also greater for both KCT (1,134 ± 137 W; p = .031) and KT (1,132 ± 128 W; p = .039) versus CHO-PLAC (1,068 ± 127 W). These data suggest that the observed improved exercise performance effects of this multi-ingredient supplement containing beta-hydroxybutyrate salts, taurine, and leucine are attributed partially to the addition of caffeine.

Combined but Not Isolated Ingestion of Caffeine and Taurine Improves Wingate Sprint Performance in Female Team-Sport Athletes Habituated to Caffeine

Previous studies have investigated caffeine (CAF) and taurine (TAU) in isolation and combined during exercise in males. However, the potential synergistic effect during high-intensity exercise remains unknown in female athletes. Seventeen female team-sport athletes participated (age: 23.4 ± 2.1 years; height: 1.68 ± 0.05 m; body mass: 59.5 ± 2.2 kg). All participants were habitual caffeine consumers (340.1 ± 28.6 mg/day). A double-blind randomized crossover design was used. Participants completed four experimental trials: (i) CAF and TAU (6 mg/kg body mass of CAF + 1 g of TAU), (ii) CAF alone; (iii) TAU alone; and (iv) placebo (PLA). Supplements were ingested 60 min before a 30-s Wingate Anaerobic Test (WAnT). Heart rate and blood lactate (BL) were measured before and immediately after the WAnT; and ratings of perceived exertion (RPE) were recorded immediately after the WAnT. Peak power (PP) was significantly higher following co-ingestion of CAF+TAU compared to PLA (p = 0.03) and TAU (p = 0.03). Mean power (MP) was significantly higher following co-ingestion of CAF+TAU compared to PLA (p = 0.01). No other differences were found between conditions for PP and MP (p > 0.05). There were also no observed differences in fatigue index (FI), BL; heart rate; and RPE between conditions (p > 0.05). In conclusion, compared to PLA the combined ingestion of 6 mg/kg of CAF and 1 g of TAU improved both PP and MP in female athletes habituated to caffeine; however; CAF and TAU independently failed to augment WAnT performance.

Effects of Energy Drink Consumption on Physical Performance and Potential Danger of Inordinate Usage

The rise in energy drink (ED) intake in the general population and athletes has been achieved with smart and effective marketing strategies. There is a robust base of evidence showing that adolescents are the main consumers of EDs. The prevalence of ED usage in this group ranges from 52% to 68%, whilst in adults is estimated at 32%. The compositions of EDs vary widely. Caffeine content can range from 75 to 240 mg, whereas the average taurine quantity is 342.28 mg/100 mL. Unfortunately, exact amounts of the other ED elements are often not disclosed by manufacturers. Caffeine and taurine in doses 3–6 mg/kg and 1–6 g, respectively, appear to be the main ergogenic elements. However, additive or synergic properties between them seem to be implausible. Because of non-unified protocol design, presented studies show inconsistency between ED ingestion and improved physical performance. Potential side effects caused by abusive consumption or missed contraindications are the aspects that are the most often overlooked by consumers and not fully elucidated by ED producers. In this review, the authors aimed to present the latest scientific information on ED components and their possible impact on improving physical performance as well as to bring emphasis to the danger of inordinate consumption.

Taurine in sports and exercise

BACKGROUND

Taurine has become a popular supplement among athletes attempting to improve performance. While the effectiveness of taurine as an ergogenic aid remains controversial, this paper summarizes the current evidence regarding the efficacy of taurine in aerobic and anaerobic performance, metabolic stress, muscle soreness, and recovery.

METHODS

Google Scholar, Web of Science, and MedLine (PubMed) searches were conducted through September 2020. Peer-reviewed studies that investigated taurine as a single ingredient at dosages of < 1 g - 6 g, ranging from 10 to 15 min-to-2 h prior to exercise bout or chronic dose (7 days- 8 weeks) of consumption were included. Articles were excluded if taurine was not the primary or only ingredient in a supplement or food source, not published in peer-reviewed journals, if participants were older than 50 years, articles published before 1999, animal studies, or included participants with health issues. A total of 19 studies met the inclusion criteria for the review.

RESULTS

Key results include improvements in the following: VO2max, time to exhaustion (TTE; n = 5 articles), 3 or 4 km time-trial (n = 2 articles), anaerobic performance (n = 7 articles), muscle damage (n = 3 articles), peak power (n = 2 articles), recovery (n = 1 article). Taurine also caused a change in metabolites: decrease in lactate, creatine kinase, phosphorus, inflammatory markers, and improved glycolytic/fat oxidation markers (n = 5 articles). Taurine dosing appears to be effective at ~ 1-3 g/day acutely across a span of 6-15 days (1-3 h before an activity) which may improve aerobic performance (TTE), anaerobic performance (strength, power), recovery (DOMS), and a decrease in metabolic markers (creatine kinase, lactate, inorganic phosphate).

CONCLUSIONS

Limited and varied findings prohibit definitive conclusions regarding the efficacy of taurine on aerobic and anaerobic performance and metabolic outcomes. There are mixed findings for the effect of taurine consumption on improving recovery from training bouts and/or mitigating muscle damage. The timing of taurine ingestion as well as the type of exercise protocol performed may contribute to the effectiveness of taurine as an ergogenic aid. More investigations are needed to better understand the potential effects of taurine supplementation on aerobic and anaerobic performance, muscle damage, metabolic stress, and recovery.

Similar ergogenic effect of caffeine on anaerobic performance in men and women athletes

PURPOSE

Caffeine is widely considered an ergogenic aid to increase anaerobic performance although most of this evidence is supported by investigations with only male samples. To date, it is unknown if the ergogenic effect of caffeine on anaerobic performance is of similar magnitude in men and women athletes. The aim of this study was to determine the magnitude of the ergogenic effect of caffeine on the Wingate test in men and women.

METHODS

In a double-blind, placebo-controlled, cross-over experimental trial, ten women athletes and ten men athletes performed a 15-s adapted version of the Wingate test after ingesting 3 mg of caffeine per kg of body mass or a placebo (cellulose).

RESULTS

In comparison to the performance obtained in the 15-s Wingate test with a placebo, caffeine increased peak power in men (9.9 ± 0.8 vs. 10.1 ± 0.8 W/kg, p < 0.01, d = 0.26) and in women (8.8 ± 0.9 vs. 9.1 ± 0.8 W/kg, p = 0.04, d = 0.30). Caffeine was also effective to increase the mean power in men (8.9 ± 0.7 vs. 9.0 ± 0.7 W/kg, p = 0.01, d = 0.21) and women (8.1 ± 0.7 vs. 8.3 ± 0.7 W/kg, p = 0.01, d = 0.27). The ergogenic effect of caffeine on the 15-s Wingate peak power (2.3 ± 3.2% in men and 3.2 ± 2.8% in women; p = 0.46) and mean power (2.0 ± 1.7% and 2.4 ± 2.3%, respectively; p = 0.93) was of similar magnitude in both sexes.

CONCLUSION

Acute ingestion of 3 mg kg^-1 of caffeine enhanced peak and mean cycling power during a 15-s adapted version of the Wingate test in men and women and the ergogenic effect was of similar magnitude in both sexes. This information suggests that both men and women athletes might obtain similar benefits from caffeine supplementation during anaerobic exercise.

Alcohol mixed with energy drinks: what about taurine?

RATIONALE

Since energy drinks (EDs) were marketed to the general public as recreational and soft drinks, mixing these with alcohol has become a popular practice, especially in the younger population. Alcohol mixed with EDs (AmEDs) is a particularly alarming combination, given the evidence that consistently associate these drinks with increased risk behaviours and greater alcohol consumption. Caffeine and taurine are commonly found in EDs. In contrast to caffeine, the studies on taurine psychoactive properties and how this amino acid influences ethanol intake alone or in combination with caffeine are not so numerous.

OBJECTIVES

We summarised relevant and available data on the studies focusing on taurine as a psychoactive agent and its influence on ethanol (EtOH)-induced behaviours. Given the increased risk that represents mixing alcohol with energy drinks, we put emphasis on the research exploring the impact of these combinations on motivated behaviour towards EtOH consumption.

RESULTS

The research on taurine properties on motivated behaviour towards EtOH consumption is limited, and mostly all done in combination with caffeine or other molecules. This makes it difficult to elucidate the effect of this amino acid when combined with alcohol.

CONCLUSIONS

Incomplete understanding of the properties and effects of AmEDs is unavoidable until more studies are performed on the influence of taurine on motivation to consume alcohol. Taurine should be further explored, particularly in regard to its potential beneficial applications, motivational properties and synergies with other psychoactive ingredients (i.e. caffeine).

Physiological and thermoregulatory effects of oral taurine supplementation on exercise tolerance during forced convective cooling

AbstractWe investigated the effects of taurine supplementation on cycling time to exhaustion in cold conditions. Eleven males cycled to exhaustion at a power output equivalent to the mid-point between ventilatory threshold and maximum aerobic power following 15-min rest in the cold (apparent temperature of ∼ 4°C; air flow of 4.17 m s^-1). Two hours before, participants ingested taurine (50 mg·kg^-1) or placebo beverage. Pulmonary gases, carbohydrate (CHO) and fat oxidation, body temperatures, mean local sweat rate, heart rate, rate of perceived exertion (RPE) and thermal comfort were recorded. Time to exhaustion was not different between trials (taurine = 14.6 ± 4.7 min; placebo = 13.4 ± 5.6 min, P = 0.061, d = 0.27). There were no effects (P > 0.05) of taurine on core temperature, mean skin temperature or local sweat rates. However, the placebo condition showed greater (P < 0.05) reductions in arm-to-finger temperature gradient (i.e. vasodilation) across pre-exercise passive cold exposure and increased CHO oxidation (P < 0.05). Participants also reached a thermally 'comfortable' level quicker in the taurine condition (P < 0.05). A 50 mg·kg^-1 dose of taurine did not statistically benefit endurance exercise after moderate cold exposure but conferred some potential vascular and metabolic effects.Highlights In the first study to examine the effects of acute taurine supplementation on exercise performance in cold conditions, we found no significant effects on exercise performance, despite the small effect size.We found preliminary evidence of effects on metabolism during exercise, with taurine supplementation moderately reducing whole-body CHO oxidation rate.Supplementation of taurine also conferred possible skin vascular effects, which was indicative of less vasodilation (or greater sustained vascular tone) when presented with a cold environmental stimulus.Future research should extend these findings to prolonged exercise at colder body temperatures, where the small effects revealed here could have greater influence on human performance and cold tolerability.

Effect of Multi-Ingredient Preworkout Supplementation on Repeated Sprint Performance in Recreationally Active Men and Women

Gonzalez, AM, Pinzone, AG, Bram, J, Salisbury, JL, Lee, S, and Mangine, GT. Effect of multi-ingredient preworkout supplementation on repeated sprint performance in recreationally active men and women. J Strength Cond Res 34(4): 918-923, 2020-The purpose of this investigation was to examine the effects of acute supplementation of a multi-ingredient preworkout supplement (MIPS), containing a proprietary blend of ancient peat and apple extracts, creatine monohydrate, taurine, ribose, and magnesium, on sprint cycling performance. Seventeen recreationally active men and women (23.2 ± 5.9 years; 172.9 ± 14.3 cm; 82.4 ± 14.5 kg) underwent 2 testing sessions administered in a randomized, counterbalanced, double-blind fashion. Subjects were provided either MIPS or placebo (PL) one hour before performing a sprint cycling protocol, which consisted of ten 5-second "all-out" sprints interspersed by 55 seconds of unloaded pedaling. Average power (PAVG), peak power (PPK), average velocity (VAVG), and distance covered were recorded for each sprint. Separate linear mixed models revealed decrements (p < 0.05) compared to the first sprint in PAVG (75-229 W) and PPK (79-209 W) throughout all consecutive sprints after the initial sprint during PL. Likewise, diminished (p ≤ 0.029) VAVG (3.37-6.36 m·s) and distance covered (7.77-9.00 m) were noted after the third and fifth sprints, respectively, during PL. By contrast, during MIPS, only VAVG decreased (2.34-5.87 m·s, p ≤ 0.002) on consecutive sprints after the first sprint, whereas PAVG and PPK were maintained. In addition, a significant decrease (p = 0.045) in distance covered was only observed on the ninth sprint during MIPS. These data suggest that recreational athletes who consumed the MIPS formulation, one hour before a repeated sprinting session on a cycle ergometer, better maintained performance compared with PL.

Anxiety-like behavior and whole-body cortisol responses to components of energy drinks in zebrafish (Danio rerio)

The current study investigated the independent and combined effects of caffeine and taurine on anxiety-like behavior and neuroendocrine responses in adult zebrafish (Danio rerio). Caffeine (1,3,7-trimethylpurine-2,6-dione), the world’s most commonly used psychoactive drug, acts as an adenosine receptor blocker and a mild central nervous system stimulant. However, excessive use of caffeine is associated with heightened anxiety levels. Taurine (2-aminoethanesulfonic acid), a semi-essential amino acid synthesized within the human brain, has been hypothesized to play a role in regulating anxiolytic behavior. Caffeine and taurine are two common additives in energy drinks and are often found in high concentrations in these beverages. However, few studies have investigated the interaction of these two chemicals with regards to anxiety measures. A suitable vertebrate to examine anxiety-like behavior and physiological stress responses is the zebrafish, which has shown promise due to substantial physiological and genetic homology with humans. Anxiety-like behavior in zebrafish can be determined by analyzing habituation to novelty when fish are placed into a novel tank and scototaxis (light avoidance) behavior in the light-dark test. Stress-related neuroendocrine responses can be measured in zebrafish by analyzing whole-body cortisol levels. The goal of this study was to determine if exposure to caffeine, taurine, or a combination of the two compounds altered anxiety-like behavior and whole-body cortisol levels in zebrafish relative to control. Zebrafish were individually exposed to either caffeine (100 mg/L), taurine (400 mg/L), or both for 15 min. Zebrafish in the control group were handled in the same manner but were only exposed to system tank water. After treatment, fish were transferred to the novel tank test or the light-dark test. Behavior was tracked for the first 6 min in the novel tank and 15 min in the light-tark test. Fifteen min after introduction to the behavioral task, fish were euthanized for the analysis of whole-body cortisol levels. The results demonstrate that caffeine treatment decreased the amount of exploration in the top of the novel tank and increased scototaxis behavior in the light-dark test, which supports the established anxiogenic effect of acute exposure to caffeine. Taurine alone did not alter basal levels of anxiety-like behavioral responses nor ameliorated the anxiogenic effects of caffeine on behavior when the two compounds were administered concurrently. None of the drug treatments altered basal levels of whole-body cortisol. The current results of this study suggest that, at least at this dose and time of exposure, taurine does not mitigate the anxiety-producing effects of caffeine when administered in combination, such as with energy drink consumption.

Oral taurine improves critical power and severe-intensity exercise tolerance

This study investigated the effects of acute oral taurine ingestion on: (1) the power-time relationship using the 3-min all-out test (3MAOT); (2) time to exhaustion (TTE) 5% > critical power (CP) and (3) the estimated time to complete (T_lim) a range of fixed target intensities. Twelve males completed a baseline 3MAOT test on a cycle ergometer. Following this, a double-blind, randomised cross-over design was followed, where participants were allocated to one of four conditions, separated by 72 h: TTE + taurine; TTE + placebo; 3MAOT + taurine; 3MAOT + placebo. Taurine was provided at 50 mg kg^-1, whilst the placebo was 3 mg kg^-1 maltodextrin. CP was higher (P < 0.05) in taurine (212 ± 36 W) than baseline (197 ± 40 W) and placebo (193 ± 35 W). Work end power was not affected by supplement (P > 0.05), yet TTE 5% > CP increased (P < 0.05) by 1.7 min after taurine (17.7 min) compared to placebo (16.0 min) and there were higher (P < 0.001) estimated T_lim across all work targets. Acute supplementation of 50 mg kg^-1 of taurine improved CP and estimated performance at a range of severe work intensities. Oral taurine can be taken prior to exercise to enhance endurance performance.

Acute taurine supplementation enhances thermoregulation and endurance cycling performance in the heat

This study investigated the effects of oral taurine supplementation on cycling time to exhaustion at a fixed-intensity and thermoregulation in the heat. In a double-blind, randomised crossover design, 11 healthy males participated in a time to exhaustion test in the heat (35°C, 40% RH), cycling at the power output associated with ventilatory threshold, 2 h after ingesting: Taurine (50 mg kg^-1) or placebo (3 mg kg^-1 maltodextrin). Core and mean skin temperature, mean sweat rate, heart rate, rating of perceived exertion (RPE), thermal comfort and thermal sensation were measured during exercise and blood lactate concentration (B[La]) was measured after exercise. Taurine supplementation increased time to exhaustion by 10% (25.16 min vs. 22.43 min, p = 0.040), end sweat rate by 12.7% (687 nL min^-1 vs. 600 nL min^-1, p = 0.034) and decreased B[La] by 16.5% (5.75 mmol L^-1 vs. 6.85 mmol L^-1, p = 0.033). Core temperature was lower in the final 10% of the time to exhaustion (38.5°C vs. 38.1°C, p = 0.049). Taurine supplementation increased time to exhaustion and local sweating, while decreasing RPE and core temperature in the later stages of exercise, as well as reducing post-exercise B[La]. This study provides the evidence of taurine's role in thermoregulatory processes. These findings have implications for the short-term preparation strategies of individuals exercising in the heat. Based on these findings, a single dose of taurine 2 h prior to training or competition would provide an ergogenic and thermoregulatory effect.

ISSN exercise & sports nutrition review update: research & recommendations

Background

Sports nutrition is a constantly evolving field with hundreds of research papers published annually. In the year 2017 alone, 2082 articles were published under the key words ‘sport nutrition’. Consequently, staying current with the relevant literature is often difficult.

Methods

This paper is an ongoing update of the sports nutrition review article originally published as the lead paper to launch the Journal of the International Society of Sports Nutrition in 2004 and updated in 2010. It presents a well-referenced overview of the current state of the science related to optimization of training and performance enhancement through exercise training and nutrition. Notably, due to the accelerated pace and size at which the literature base in this research area grows, the topics discussed will focus on muscle hypertrophy and performance enhancement. As such, this paper provides an overview of: 1.) How ergogenic aids and dietary supplements are defined in terms of governmental regulation and oversight; 2.) How dietary supplements are legally regulated in the United States; 3.) How to evaluate the scientific merit of nutritional supplements; 4.) General nutritional strategies to optimize performance and enhance recovery; and, 5.) An overview of our current understanding of nutritional approaches to augment skeletal muscle hypertrophy and the potential ergogenic value of various dietary and supplemental approaches.

Conclusions

This updated review is to provide ISSN members and individuals interested in sports nutrition with information that can be implemented in educational, research or practical settings and serve as a foundational basis for determining the efficacy and safety of many common sport nutrition products and their ingredients.

The acute effects of a multi-ingredient pre-workout supplement on resting energy expenditure and exercise performance in recreationally active females

BACKGROUND

The use of dietary supplements to improve performance is becoming increasingly popular among athletes and fitness enthusiasts. Unfortunately, there is a tremendous lack of research being done regarding female athletes and the use of sport supplements. The purpose of this study was to examine the acute effects of multi-ingredient pre-workout supplement (MIPS) ingestion on resting metabolism and exercise performance in recreationally-active females.

METHODS

Fifteen recreationally-active females participated in a randomized, double-blind, placebo controlled study. Subjects completed baseline, and two experimental testing sessions in a cross-over design fashion. Experimental testing included assessment of resting energy expenditure (REE), heart rate, and blood pressure following the ingestion of a MIPS or placebo. Subjects also completed a repetition to failure test for the back squat (BS) and bench press (BP) at 85% of their 5-repetition maximum followed by the assessment of anaerobic power using a counter-movement vertical jump test and a sprint test on a force-treadmill. Subjective measurements of energy, focus, and fatigue were also assessed using a 5-point Likert scale. Separate repeated measures analysis of variance (ANOVA) were used to assess differences in REE, cardiovascular responses, and subjective markers between conditions. Performance data were analyzed using paired Student's T-tests.

RESULTS

A significant main effect for condition was observed for REE (p = 0.021) and diastolic blood pressure (p = 0.011) following ingestion of the MIPS. The supplement condition resulted in a greater number of BP repetitions to failure and total work completed during treadmill test (p = 0.039) compared to placebo (p = 0.037). A significant condition x time interaction for focus was observed with the supplement treatment exhibiting improved focus at 80-min post ingestion (p = 0.046).

CONCLUSIONS

Consumption of a MIPS increased resting metabolism following a single dose accompanied by an increase in diastolic blood pressure. Furthermore, acute MIPS ingestion improved upper body muscular endurance and anaerobic capacity while improving feelings of focus following high-intensity exercise in recreationally active females.

Caffeine ingestion enhances Wingate performance: a meta-analysis

The positive effects of caffeine ingestion on aerobic performance are well-established; however, recent findings are suggesting that caffeine ingestion might also enhance components of anaerobic performance. A commonly used test of anaerobic performance and power output is the 30-second Wingate test. Several studies explored the effects of caffeine ingestion on Wingate performance, with equivocal findings. To elucidate this topic, this paper aims to determine the effects of caffeine ingestion on Wingate performance using meta-analytic statistical techniques. Following a search through PubMed/MEDLINE, Scopus, and SportDiscus^®, 16 studies were found meeting the inclusion criteria (pooled number of participants = 246). Random-effects meta-analysis of standardized mean differences (SMD) for peak power output and mean power output was performed. Study quality was assessed using the modified version of the PEDro checklist. Results of the meta-analysis indicated a significant difference (p = .005) between the placebo and caffeine trials on mean power output with SMD values of small magnitude (0.18; 95% confidence interval: 0.05, 0.31; +3%). The meta-analysis performed for peak power output indicated a significant difference (p = .006) between the placebo and caffeine trials (SMD = 0.27; 95% confidence interval: 0.08, 0.47 [moderate magnitude]; +4%). The results from the PEDro checklist indicated that, in general, studies are of good and excellent methodological quality. This meta-analysis adds on to the current body of evidence showing that caffeine ingestion can also enhance components of anaerobic performance. The results presented herein may be helpful for developing more efficient evidence-based recommendations regarding caffeine supplementation.