tag:blogger.com,1999:blog-44472491235196583472024-03-16T08:08:59.659+01:00SuppVersity - Nutrition and Exercise Science for EveryoneWhere BRO- and PRO-Science Unite in the Spirit of True WisdomAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comBlogger3019999tag:blogger.com,1999:blog-4447249123519658347.post-58557431402373743352019-05-20T14:50:00.001+02:002019-05-20T15:05:06.520+02:00Beta-Alanine, Widely Used, but Rarely Tested for Safety!? Individual Studies Find Serum / Muscle Taurine is Reduced by >20%, However the Totality of Evidence Suggests...
Reductions in muscle and especially serum taurine have indeed also been observed in humans, but the fact that they do not occur in lower dose studies and cannot be observed consistently in studies using higher dosages (6g) suggests that they shouldn't be a problem for the average BA user.
Regular SuppVersity readers will be familiar with the way(s) in which taurine (#TAU) and beta-alanineAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-24217650691991403702018-12-29T07:31:00.000+01:002018-12-29T07:34:56.860+01:00Magnesium - Beyond Bioavailability: Bioaccumulation in the Brain 1.2-Fold Higher for Mg-Taurate | No Effect on Muscle
Brainiacs listen up: Magnesium + taurine can also be achieved from a (high seafood) diet.
You will remember that the year 2017 saw the publication of the first study to lend credible support to the use of transdermal magnesium. If you go back to my article discussing the results of the study, you will find the following items in the overview of CNS symptoms of magnesium deficiency (48% ofAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-8897103435937044082017-04-12T03:49:00.001+02:002017-04-12T15:28:02.594+02:00Study Puts Taurine Back in the Limelight - Sprint Cycling in Trained Athletes Benefits from Taurine, not Caffeine!?
More evidence that the often high taurine content in your energy drinks is more than a mere marketing gag.
You will probably remember my recent article about the potentially underestimated contribution of taurine to the performance enhancing effects of Red Bull™ and co. (read it again). Now, a new study from the School of Sport, Health and Applied Science at the St Mary’s University in Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-42963317935443519202016-12-14T03:10:00.000+01:002016-12-14T05:06:18.730+01:00Meta-Analysis: Could Energy Drinks be All About Taurine? Taurine, not Caffeine Predicts Performance Enhancement
While almost all energy drinks appear to have it, the evidence that taurine adds to the effects of caffeine has hitherto been unconvincing. Does this change with the latest study by a group of researchers from Brazil and Spain?
Energy drinks (ED) are all about caffeine, right? I have to admit. If you had asked me before I've read the latest study from the Londrina State University in Brazil Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-47139860615625653182016-07-01T03:17:00.003+02:002016-07-01T03:25:13.250+02:00Taurine Boosts Good Gut Bacteria & Short-Chain Fatty Acid Prod. | 1st Study to Show Natural Beats Synthetic Taurine
The bacteria in our guts are the latest rage in medical sciences... and taurine, especially natural taurine, may be a way to modulate them in beneficial ways.
It has been some time since the last taurine article on the SuppVersity (read all articles). There was simply a lack of interesting studies... until now, or rather until the latest study of scientists from the Zhejiang University of Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-29264404745217072692014-12-30T14:54:00.000+01:002014-12-30T15:15:51.347+01:003g Taurine Improve Post-Workout Glycogen Resynthesis, Protect the Testes of Doping Sinners & Battles Alzheimer's
Taurine - A useful supplement for chemical, natural athletes and even sedentary slobs who are afraid of diabetes.
Taurine, or 2-aminoethanesulfonic acid, as Wikipedia says, is an organic acid widely distributed in animal tissues. It is a major constituent of bile and can be found in the large intestine, and accounts for up to 0.1% of total human body weight. That does not sound like much, but Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-29680118145173800162013-12-21T15:49:00.000+01:002013-12-22T04:28:50.678+01:00Taurine + BCAAs - Scientists Identify Unkown Synergy of Branch-Chained and Sulfur-Amino Acids: Redutions in DOMS, Faster Recovery and Reduced DNA Damage
If this is true and sore is the new sexy, the combination of taurine + BCAA's may turn you into an ugly worm.
You know them and I would bet that >75% of you have already taken them: Branch-Chained Amino Acids (BCAAs) and the sulfur-amino acid taurine. Maybe you have taken the former for their beneficial effects on skeletal muscle protein synthesis and the latter for its anti-oxidant effectsAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-55348486115505055072013-09-27T17:26:00.000+02:002013-09-27T17:27:39.253+02:00Rats "On" Taurine Can't Ever Get Enough... Exercise of Course! What Were You Thinking About? Mice Cover 50% More Distance W/ HED of 3-4G of Taurine Post Workout
On Taurine? If she was, she could run another marathon 6h later ;-)
Actually, the results a group of researchers report in a recent paper in the Journal of Sports Medicine and Physical Fitness are a bit surprising. After all, taurine is - as you all should know by now - a GABA agonist and should thus rather have had a calming effect on the mice, the scientists used in their experiment. What Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-65344824079871370402013-09-08T16:01:00.002+02:002016-08-20T10:52:24.237+02:00Alpha Lipoic Acid, GABA, Taurine, Green Tea, Gooseberry & Fenugreek. Plus: Metformin the No.1 Drug? Supplements to Improve and Restore Insulin Sensitivity - Serving #1
Don't forget, those caps and pills are not worth a penny without you committing to the all the lifestyle changes I outlined in episode one of this series.
I am well aware that you had to wait for a full week for this 2nd part of the "Restore & Maintain Insulin Sensitivity" Series (read part I), so I am going to make no words about it and get straight to the annotated list of useful Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-73316473407557675052013-09-06T16:17:00.002+02:002014-10-06T05:32:39.434+02:00Confirmed: All Wheys, Not Just Hydro Whey Boost Glucose Uptake And Liver + Muscle Glycogen Supercompensation. Plus: How Could Taurine Be Involved in This Benefits?
Do it or don't? If the question is about consuming whey protein, the answer is clear: Do it! Use whey!
As a diligent student of the SuppVersity you will remember my previous article "The Glucose Repartioning Effects of Isoleucine: Falsely Underappreciated BCAA and Its Dipeptides Maximize GLUT-4 Expression and Ramp Up Muscular Glucose Uptake" (read more). If you don't let me briefly bring you Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-21494642451852093622013-07-13T15:40:00.000+02:002013-07-13T15:58:35.129+02:00Taurine Pumps Up Strength & Recovery in Response to Eccentric Curls. NAC Decreases Peformance & Boosts Fat Oxidation!? Exercise Reduces, Caloric Restriction Increases Inflammation. Carnitine Rescues Fast Twitch Muscle
Blood glucose alone would not last for 90s of running up the stairs.
80 minutes! That's the SuppVersity Figure of the Week and the impressive timespan you could (theoretically) fuel your energy demands during exercise at 70% of your VO2max from your muscle glycogen stores.
The latter hold the energetic equivalent of ~1,500kcal and are thus an almost 40x larger reservoir of energy than the Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-84165729503825494322013-05-14T16:57:00.000+02:002013-05-14T16:58:10.643+02:00Coffee - The Good, The Bad & The Interesting: 2-4 Cups of Coffee for Adiponectin. Roasted Filtered Coffee & High LDL!? The Optimal Caffeine / Taurine Ratios & the Buzz
The insights may be based on data from a fruit flies, but the the differential effects of high vs. low taurine / caffeine ratios on wake-, respectively sleepfulness concur with my own N=1 experience.
It's been a while since we've had a cup of the former Brew of the King's together. Therefore it occured to me that it would be high time to brew not just but three refreshing cups of hot coffee...Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-43090622640058493362012-12-05T18:44:00.000+01:002012-12-05T19:41:49.138+01:00Grass-Fed Pork? Not Really. Still the Difference in Fatty Acid Composition & Micronutrient Content Are Profound & Not Accounted for by Food Databases - Let Alone Epidemiology
You often hear that pigs are pretty closely related to us humans, but "are all pigs created equal"? Or what may be a more appropriate question for the SuppVersity: Is all pork really created equal?
If you like databases like nutritiondata.com or the USDA's very own detailed nutrient database in order to evaluate whether your diet is actually delivering all the nutrients you need you are Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-10499468383352421832012-07-31T17:12:00.000+02:002012-08-04T20:22:45.902+02:00Up To 180% Increase in Testosterone w/ Taurine? Androgen Boost Just One of the "Side Effects" of Cysteine Derivative That Won't Benefit (Pre-)Diabetic Baby-Boomers, Only
Image 1: No, taurine is not made from the sperm of Belgian Blues and no it won't make you look like one overnight, either ;-)
After yesterday's allegedly pretty complicated post on the fallacious ups and downs in body weight from repetitive dieting and episodes of overeating, I decided it was about time to readdress one of your all-time favorites: supplemental testosterone boosting. Instead ofAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-48328607579589732142012-06-04T17:34:00.000+02:002012-07-01T13:46:19.734+02:00Fishing for Better Wheys to Improve Your Physique and Overall Health? 6g/d Cod Protein Could Help You Cut Body Fat & Build Muscle Without Having to Change Your Diet
Image 1: This can of tuna (140g) would contains exactly 7 servings of muscle building fat burning fish protein... well, sort of. At least it contains as much protein as the subjects in the Vikøren study consumed in the form of capped cod protein isolate in the 2nd half, the "high-dose" phase of the 8-week intervention (Vikøren. 2012)
Protein days at the SuppVersity! Well, sort of... after Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-18639259665801975992011-08-12T16:02:00.004+02:002011-08-12T16:06:46.118+02:00Taurine Mimics Effects of Insulin, Annihilates Appetite and Quadruples Hypothalamic mTOR Activity in Rodent Study.
Image 1: Bought in bulk, taurine is one of
the cheapest amino acids on the market.
If you listened to the third installment of the Amino Acids for Super Humans Series on Carl Lenore's Super Human Radio, you will know that I
am a firm a believer in the power of the non-essential sulfur-amino
acid taurine. You would have heard me talk about it's beneficial effects
on diabetes, hepatic healthAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-37192513162517404632011-07-13T14:40:00.003+02:002011-07-13T14:57:23.071+02:00Amino Acids for Super Humans, Part IV - Purported Ergogenics (1/3): Beta Alanine, The New Creatine?
Image 1: Despite its presence in meat,
fish and dairy, it is near impossible to
achieve supra-physiological and thus
ergogenic carnosine levels without
supplemental beta alanine.
Beta alanine, unlike l-alanine is one of the "beta-amino acids", indicating that it is neither essential nor proteinogenic, i.e. it is not built into proteins or used in the synthesis of major enzymes. Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-26465933610041382522011-06-30T07:43:00.003+02:002011-07-01T07:13:21.631+02:00Beta Alanine Suffocates Cardiomyocytes, Taurine Lets Them Breath Again: Taurine Regulates Mitochondrial Protein Synthesis and Protects Mitochondria Against Superoxide Generation.
Image 1: Beta alanine and taurine;
the former interferes with uptake
and reactions that involve the latter.
Having listened to the last installment of the Amino Acids for Super Humans series you are already familiar with the antagonism of the two beta-amino acids ("beta-" indicates that those are not part of the 22 proteinogenic amino acids) beta alanine and taurine. Being Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-64207424407079013892011-06-20T03:10:00.002+02:002011-06-20T17:29:14.148+02:00Show Notes: Amino Acids for Super Humans. Part III - Sulfur, More Than Just Rotten Eggs.
Amino Acids for Super Humans. Part IIISulfur, More Than Just Rotten Eggs Episode available for download, now!
notice! this are 100% uncorrected show notes not originally intended for publication
In this episode we are going to tackle:
methionine (essential amino acid, EAA)
cysteine (conditionally essential amino acid)
n-acetyl cysteine (acetylated variety of cysteine, not found in food Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-51247255885992302722011-06-09T04:45:00.003+02:002011-06-10T08:14:46.587+02:00Amino Acids for Super Humans. Part III - Sulfur, More Than Just Rotten Eggs.This relevant for all of you - regardless of whether you can or cannot spare the time: Tune in live and listen to me @ Carl Lenore's Super Human Radio to learn that amino acids are far more than just the building blocks of the proteins of your body...
Listen live to SHR @ 12:00PM ET
Amino Acids for Super Humans. Part III
Sulfur, More Than Just Rotten Eggs
update: Episode available Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-65179491397124019302011-03-16T01:35:00.001+01:002011-03-16T01:35:00.387+01:00Energy Drinks Increase Resting Metabolic Rate, But Do Not Influence Energy Expenditure During ExerciseEver wondered, whether the drink that was once rumored to contain "taurine from bull sperm" and similar fashionable "energy drinks" are of any use? Well, a recent study (Nienhuesser. 2011) coming from an international team of scientists showed that the consumption of each and every of the three energy drinks used in this study lead to a statistically significant increase in resting metabolic rateAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-54275809319941054212011-01-05T03:11:00.006+01:002011-01-05T03:11:00.196+01:00Taurine Decreases Oxidative Stress After Eccentric Exercise in Rats: Human Equivalent Dose ca. 3.5g-4gRegular readers of the SuppVersity will certainly be familiar with the sulfur-amino-acid taurine and its various benefits on exercise performance, insulin sensitivity and weight management. So, it may not come as a surprise that a recent study conducted by young scientists from the Postgraduate Program in Health Sciences at the Universidade do Extremo Sul Catarinense in Brazil found that 14-daysAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-90653924438480641612010-11-17T03:41:00.002+01:002010-11-17T03:41:00.114+01:00Taurine Effective Against High Fructose Induced Symptoms of the Metabolic SyndromeRegular visitors of the SuppVersity know about the diverse positive effects of dietary taurine on health, body composition and exercise performance. Now, a recent study by Mesallamy et al. (Mesallamy. 2010) found another good reason for the non fish-eaters among you (fish is particularly high in taurine) some supplemental taurine in your diet / supplement regimens.
Figure 1: Effect of HFD and Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-46529886396555508402010-11-13T07:25:00.000+01:002010-11-13T07:25:11.824+01:00News on the Taurine vs. Beta Alanine AntagonismThose of you who have been following the SuppVersity for some time, may remember my blogpost on the antagonism of Taurine and Beta Alanine on a cellular level and the possible detrimental effects of high dose Beta Alanine supplementation on Taurine content of muscle fibers. Now, scientists from Australia and the USA have investigated the effect of Taurine and Beta Alanine on mdx mice, which are aAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-18507485932955376382010-08-18T04:34:00.003+02:002010-08-18T12:50:29.264+02:00Taurine Increases Fatty Acid Oxidation During Aerobic Exercise
Figure 1: Molecular structure of
L-Taurine (HMDB v2.5)
Regular readers of the this blog, will already be acquainted with the various beneficial health-/performance-effects of taurine. A new study published in the International Journal of Sports Nutrition and Exercise Metabolism (Rutherford. 2010) reveals that supplementation with 1.66 g of taurine before 1 hr before cycling at 66.5% ± 1.9% Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-91963657564667816692010-08-10T04:10:00.014+02:002010-08-10T04:10:00.266+02:00Muscle Carnosine as a Determinant of Rowing Performance
Chemical structure of
beta alanine (HMDB v2.5)
It is no news to SuppVersity students that beta-alanine supplementation has been found to elevate exercise performance. Thus it is not the result that supplementation of 5g beta-alanine per day increased muscle carnosine content and exercise performance vs. placebo, but rather the inclusion of pre-supplementation values and respective rowing Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-61047042534382791242010-08-05T07:56:00.018+02:002010-08-05T09:08:10.480+02:00Taurine Content of Selected Foods: Taurine Deficiency Very Unlikely on a Normal DietFrom the reactions to the latest courses on taurine (thx Metabolic Alchemy) I concluded it would be nice to have some insight into natural sources of the sulfur-amino acid. It is however important to note that under normal conditions man is also able to produce sufficient levels of taurine (2-aminoethane sulfonic acid) from methionine and cysteine. Other than cats we are thus not dependent Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-25254054523062381262010-08-04T04:48:00.004+02:002011-04-04T16:47:35.390+02:00Taurine Necessary for Testosterone ProductionAs avid visitor of the SuppVersity you may remember that taurine appears to exert beneficial effects on insulin resistance, body composition and overall health, but did you know that it is a vital nutrient for the formation of testosterone?
In a recent study by Jang et.al. (Jang. 2010) taurine has been shown to protect the rat testis from oxidant damage. Their study done on isolated rat leydig Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-65398052524679706162010-07-24T14:10:00.000+02:002012-07-20T15:20:49.742+02:00Beta-Alanine vs. L-Taurine: Study Establishes Inverse Relationship
Image 1: Beta alanine
It is not new that there exists an antagonistic relationship between muscle carnosine (M-Carn, which is increased via beta-alanine supplementation), on the one hand, and muscle taurine (M-Tau) levels on the other. The study by Harris, et.al. (Harris. 2010) is however the first to report on the immediate effect of supplementing with 2x800mg of a time-released Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-551452279137757712010-07-19T17:35:00.002+02:002010-07-19T17:40:38.550+02:00Taurine Another Overlooked Fat Loss Supplement?The osmoregulative effect of taurine has been long established and is also well-known in the community of fitness-enthusiasts and bodybuilders who consume taurine mostly for its "cell-volumizing" effect on skeletal muscle. "Juicers", i.e. (pro-)hormone consumers, also appreciate its ability to reduce the painful back- and chin-pumps associated with some of the so-called "dry", i.e. Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.com