Gotta love that Taurine

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    Gotta love that Taurine


    Just wanted to inform others in case you don't have a small jug of taurine sitting at home. This stuff is great for cramps, hang-overs, pre-workout pumps, and increased performance in the gym. This is another one of those cheap cheap products that should be a staple in everyones supplementation drawer. I'm sure Taurine has been discussed over and over again but I figured some more reps to Taurine couldn't hurt.

    And oh yea....It is tasteless! w00t!



    And because I'm two lbs away from a personal best weight, here is a hamburger:


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    Unhappy


    It's one of the ingredients in the NO I take in the morning. I hadn't really thought about getting it "straight".

    I sure would like a hamburger though, with fries and ketchup......but all I have in the house is skinless chicken breasts and tuna
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    I got 500 grams free when I placed an order thought a new site. Started taking it a few days ago. I noticed I got mild pumps when Idecided I might as well use it in my protine shake!!
    AND- since Im a little hung over this morning (HAPPY NEW YEAR!) I think I'll see if your hangover cure is valid.
    (Im sure it is- It would make sence)
    •   
       

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    Quote Originally Posted by delta314
    It's one of the ingredients in the NO I take in the morning. I hadn't really thought about getting it "straight".

    I sure would like a hamburger though, with fries and ketchup......but all I have in the house is skinless chicken breasts and tuna
    1 Whole Wheat Role
    1 Burger (could be turkey, lean beef, or my current favorite, salmon)
    1 Baked Yam
    Top burger and yam off with any one of the following: salsa, mustard, mango (for the salmon), pineapple (turkey or salmon), a slice of fresh avacado, etc.

    Eating healthy doesn't mean eating bland or boring bro.

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    Quote Originally Posted by CDB
    1 Whole Wheat Role
    1 Burger (could be turkey, lean beef, or my current favorite, salmon)
    1 Baked Yam
    Top burger and yam off with any one of the following: salsa, mustard, mango (for the salmon), pineapple (turkey or salmon), a slice of fresh avacado, etc.

    Eating healthy doesn't mean eating bland or boring bro.

    That doesn't sound too bad. I do eat boring, and it makes me want to cheat. I guess I need to try and be a little more creative. You have sparked something!
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    Quote Originally Posted by delta314
    It's one of the ingredients in the NO I take in the morning. I hadn't really thought about getting it "straight".

    I sure would like a hamburger though, with fries and ketchup......but all I have in the house is skinless chicken breasts and tuna
    It is super cheap! And you can pick it up many places.


    Heh...I think I'll have a quad-cheeseburger today....yea, that sounds like a good idea. The other day I had a Tripple cheeseburger and it didn't do damage....only means I get to eat more, wooohooo.
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    Quote Originally Posted by delta314
    That doesn't sound too bad. I do eat boring, and it makes me want to cheat. I guess I need to try and be a little more creative. You have sparked something!
    I'm very much in the same boat as you though when it comes to my diet. Whether it bulk or cut dieting I am a very strict minimalist. For reasons like work and clean-up I chose to be very minimal. I bring my chicken breasts and tuna (canned from Costco) cottage cheese FiberOne and skim to work. I also bring in frozen brocolli/cauliflower 6-8 bags at a time. For me convenience affords me success. I work 12 hours days so most of my meals are away from home. My wife makes me a meat product and another serving of vegetables when I get home. I have my pre-post shakes at home and that is just about the only meals I eat at home.

    Off topic I know...but you are not alone. Start a militant diet thread and I'm in

    Makes a small splurge all the more pleasureable when I do take one.
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    Quote Originally Posted by B5150
    I'm very much in the same boat as you though when it comes to my diet. Whether it bulk or cut dieting I am a very strict minimalist. For reasons like work and clean-up I chose to be very minimal. I bring my chicken breasts and tuna (canned from Costco) cottage cheese FiberOne and skim to work. I also bring in frozen brocolli/cauliflower 6-8 bags at a time. For me convenience affords me success. I work 12 hours days so most of my meals are away from home. My wife makes me a meat product and another serving of vegetables when I get home. I have my pre-post shakes at home and that is just about the only meals I eat at home.

    Off topic I know...but you are not alone. Start a militant diet thread and I'm in

    Makes a small splurge all the more pleasureable when I do take one.
    I think we need to start a recipe thread! I need a little spice in my life
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    There is a recipe thread section here on the site. Tons of good stuff in there! Some lame crap too buy hey

    http://anabolicminds.com/forum/recipes/
    Recent log:http://anabolicminds.com/forum/supplement-reviews-logs/213350-lean-efx-refined.html
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    Cool


    Quote Originally Posted by bpmartyr
    There is a recipe thread section here on the site. Tons of good stuff in there! Some lame crap too buy hey

    http://anabolicminds.com/forum/recipes/
    Thanks bpmartyr, I learn more about this site all the time. Will check it out!
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    I've got some Taurine. I did start taking it however all I noticed was I got tired a lot quicker doing cardio then when I didn't take it. I didn't notice any pump effect whatsoever.

    I put 3grams in my protein shake. Was this enough or too much?
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    3 grams is fine. I run about 10 grams ed while "on" to combat lower back & shin pumps. I can't do cardio while on without it. Here is a good write up to check out:


    Taurine is a conditionally essential amino acid that is the most abundant free amino acid in many tissues. Taurine is different than most other amino acids because it is not incorporated into proteins, but it does play many roles in the body, including bile acid conjugation, detoxification, membrane stabilization, osmoregulation, and modulation of excitatory neurotransmission and intracellular calcium levels. The mean taurine intake in humans is estimated to be around 60 mg daily, but supplementation can far exceed this amount and readily increases taurine levels in many tissues. This article will briefly cover some of the many possible utilities of taurine supplementation.

    Exercise

    Exercise causes a significant reduction of taurine levels in skeletal muscle, as does aging [1-3]. In these conditions, supplemental taurine improves exercise performance and electrical and contractile properties of skeletal muscle in rodents, respectively [1, 3]. In healthy rats, taurine increased running time to exhaustion from 73.8 minutes to 98.8 minutes. Additionally, the weights of the gastrocnemius and soleus muscles were increased, but the difference was not statistically significant [1]. A beverage containing taurine, caffeine, and simple carbs increases endurance performance in humans, and a significant portion of these effects is due to the taurine alone [1, 4]. However, it has not been established if it was due to a synergistic relationship, as taurine-only studies have not yet been conducted in humans. Taurine also counteracts exercise-induced weakness in a mouse model of dystrophy, and is superior to creatine in this regard [5], and it protects muscle tissue from ischemia-reperfusion injury [6]. Among the postulated mechanisms of action are membrane stabilization and modulation of ion channels or calcium ion storage capacity [1, 3-4], although there could be a wide variety of reasons for this effect (such as osmoregulation).

    Cardiac health

    The concentrations of taurine in the heart are very high, and it constitutes over 50% of the total free amino acid pool [7]. Among the multiple roles it plays are protecting from excessive or inadequate intracellular calcium, acting as a membrane stabilizer, and protecting from injury and oxidative stress [7-8]. Although the taurine content in the heart is tightly regulated and not as subject to deprivation as many other tissues, chronic taurine depletion can result in severe cardiomyopathy [8]. Certain conditions, such as congestive heart failure, can cause a disruption of taurine homeostasis. In a trial with 14 patients with congestive heart failure, 6 grams per day of taurine lowered the heart-failure score from 5.8 to 3.7 where no benefit was seen in the placebo group, and in an animal model of congestive heart failure, 100 mg/kg of taurine reduced mortality from 52% to 11% [7]. Both in vivo and in vitro, taurine protects the heart from ischemic damage by acting as an antioxidant and membrane stabilizer [8, 9]. Taurine also reduces arrhythmias induced by chemicals or ischemia [7, 9]. Finally, taurine administration improved heart function in rats submitted to a high stress load (forced swimming) [10].

    Hypertension

    Commonly used animal models for hypertension include the spontaneously hypertensive rat, the DOCA-salt rat, the salt sensitive Dahl-S rat, and the renovascular hypertensive rat, and taurine alleviates hypertension in all of these models. Taurine also prevents hypertension in rats fed a high fructose diet and rats treated with alcohol. In humans with hypertension, 6 grams of taurine daily resulted in significant reductions in blood pressure, and this was independently verified in two other studies, one of them with only 3 g of taurine. Taurine does not cause a reduction in blood pressure in normotensive humans, indicating that the mechanism of action is specific to the pathology. Both effects in the CNS and modulation of hormone levels are involved [11].

    Atherosclerosis

    Taurine has a beneficial effect on a number of markers of atherosclerosis, and reduces the development of atherosclerosis in animals. Animal models in which taurine has improved cholesterol levels (by reducing LDL or total cholesterol or increasing HDL cholesterol) include spontaneously hyperlipidaemic mice, rats and rabbits fed high cholesterol diets, genetic type 2 diabetic GK rats, and normal rats [12-15]. In a single-blind placebo-controlled study with healthy individuals fed a diet designed to raise cholesterol levels, 6 g daily of taurine reduced total and LDL cholesterol levels [7]. The reduction of cholesterol levels is due to increased bile acid conjugation and antioxidant effects [7, 12-14]. Additionally, taurine prevents stress on the endoplasmic reticulum induced by homocysteine [16] and improves endothelial function in young cigarette smokers, having a greater effect than vitamin C [17-18].

    Neuroprotection

    The brain is another area where taurine is particularly important. Taurine plays an essential role in both brain development and regeneration and promotes the survival and proliferation of neurons [19]. Additionally, supplemental taurine exerts a definite pharmacological effect in the brain [20]. Taurine is a potent neuroprotectant, protecting against glutamate excitotoxicity, cerebral ischemia, oxidative stress, and the buildup of toxins (including carbon tetrachloride and ammonia) [21-25]. Among other things, this neuroprotection is due to regulation of calcium homeostasis and apoptosis, direct scavenging of toxins, and a reduction of oxidative stress [23-26]. Taurine also holds promise as an anticonvulsant and in the prevention of epilepsy [7, 27-28].

    Memory

    Taurine plays an important role in long-term potentiation. Taurine improves memory in mice treated with a variety of amnestic agents, such as pentobarbital, cycloheximide, sodium nitrite, and alcohol. However, it does not improve memory in healthy, untreated mice [29]. Taurine also imrpoves memory in rats exposed to ozone [30]. Taurine increases brain levels of acetylcholine in animals, and decreased levels of taurine have been found in Alzheimer's patients [7]. It is yet to be seen whether taurine improves memory in humans, but it is likely to have an effect at least in individuals with impaired memory.

    Diabetes & insulin sensitivity

    When administered to mice receiving a glucose infusion for six hours, taurine inhibited the development of insulin resistance, which occured primarily in skeletal muscle [31]. Taurine also inhibited hyperglycemia and insulin resistance in fructose-fed rats [32]. For this and other reasons, taurine holds promise in the treatment of diabetes. In diabetic subjects, the amount of arachidonic acid required to induce platelet aggregation is lower, and taurine reduces this effect [7]. Furthermore, taurine improves kidney function in animal models of diabetes [59-60]. In addition to antioxidant mechanisms, taurine may also exert these benefits by increasing the excretion of nitrite and the formation of kinins [32].

    Cystic fibrosis

    Taurine can aid in the treatment of cystic fibrosis in two ways. The first is by inhibiting nutrient malabsorption – a double-blind study found that 30 mg/kg daily helped alleviate steatorrhea in children with cystic fibrosis [7]. Taurine supplementation also helps maintain taurine levels in the lung, and along with niacin taurine reduced lung injury and fibrosis in a mouse model [33]. Taurine also protects the lungs from oxidative stress due to ozone exposure [34].

    Eye health

    The retina is another area where taurine is found in particularly high concentrations, although its role there is not well established. Visual dysfunction in both humans and animals has been linked with taurine deficiency that can be reversed with supplementation [35]. Along with diltiazem and vitamin E, taurine helped reduce the progressive visual field reduction caused by retinitis pigmentosa, but as monotherapy results have not been clinically significant [7, 36]. Taurine also inhibits oxidative stress in cataractous lenses [37] and protects from retinal abnormalities due to diabetes in rat models, proving more effective on various levels than vitamin E and selenium [38-39].

    Heavy metals & toxins

    Taurine protects many of the body's organs against toxicity and oxidative stress due to various substances. Taurine neutralizes the toxin hypochlorous acid, thus protecting from DNA damage [7]. In the liver, taurine inhibits the toxic effects of high fructose feeding, alcohol, acetaminophen, and thioacetamide in rats; taurine also improves some markers in patients with hepatitis [7; 40-43]. In the kidneys, taurine protects against cisplatin toxicity and prevents renal damage from salt feeding in salt-sensitive rats [44-45]. Taurine also protects against ulcers caused by monochloramine, a toxin associated with H. pylori infection [46]. Accumulation of heavy metals can have a variety of toxic effects, and taurine reduces the damage caused by excess levels cadmium, copper, and lead in rats [47-49]. Taurine also reduces the toxic effect of oxidized fish oil in rats [50].

    Skin health

    In vitro, taurine improves recovery from burn injured skin, and a topical taurine gel accelerates wound healing in mice [51-52]. As an osmolyte, taurine helps maintain hydration in the epidermis when it is exposed to a dry environment [53], but the effect of oral taurine supplementation on skin hydration and healing has not been determined.

    General health & life extension

    Aging is associated with a decline in taurine content in various tissues, including liver, kidney, cerebellum, eye, spleen, blood, and skeletal muscle, and dietary supplementation with taurine can increase the taurine content to levels even above those of healthy adults [3, 54-55]. Taurine supplementation also reduces the elevated protein carbonyl levels associated with aging, aids in the restoration of protein and acid-soluble thiols in aged rats, blunts the age-related decline of IGF-1, and aids in the retention of antioxidant nutrients such as vitamin E and vitamin A [54-57].

    Dosage & toxicity

    Toxicity is not a concern with taurine, as no signs of toxicity have been indicated in animal studies [58]. For general health and increased exercise performance, 1-4 g daily is commonly used (with at least 1 g prior to exercise), while most clinical trials for treatment of conditions have utilized dosages in the range of 3-6 g daily.
    Recent log:http://anabolicminds.com/forum/supplement-reviews-logs/213350-lean-efx-refined.html
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    great write-up, thanks for the post.
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    Yea thanks for that, I think I'm going to give it another try. I have got 100grams here so might aswell use it.

    Is there a maximum amount you can take in one go? Should I split 5-6grams over 2 doses or would I be best having 5-6 grams in one dose before I workout?

    Does this need to be taken every day or can you have the benefits on just workout days?

    One final question, I'm currently taking 2 scoops of BSN No Explode pre-workout, I've been putting in 3 grams of ALCAR into this shake, can I put the Taurine into it aswell?

    Thanks again that post was wicked.
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    Yes, put the taurine into your pre-WO shake.
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    A very useful supp if used correctly aws many amino acids are.

    Great post bpmartyr.
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    I love Taurine. Pre and Post.


    Oh...and I'm in on the militant diet thread.
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    Taurine is great. I took 6g in both of my only two cycles.


    Took back pumps down to NOTHING!
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    Quote Originally Posted by MadMas
    Taurine is great. I took 6g in both of my only two cycles.


    Took back pumps down to NOTHING!
    Awesome...that is absolutely great to hear. I wish I had some around when I ran Melting Point, probably would have helped some.
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    taurine is good , i like it,just mix it up in a protein drink.pre/post
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    taurine is a badass and it's cheap but it's DEFINITELY NOT cheap at GNC or Vitamin Shoppe. I went there looking for it once and both places had it capped for rediculous amounts. I said hell no and ordered it in bulk off line for almost nothing.

    This is rediculous:
    http://www.vitaminshoppe.com/store/e...jsp?id=VS-1237
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    Quote Originally Posted by King Nothing
    taurine is a badass and it's cheap but it's DEFINITELY NOT cheap at GNC or Vitamin Shoppe. I went there looking for it once and both places had it capped for rediculous amounts. I said hell no and ordered it in bulk off line for almost nothing.

    This is rediculous:
    http://www.vitaminshoppe.com/store/e...jsp?id=VS-1237
    damn that is awful.
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    Taurine is probably the reason I love Red Bull so much.
    I think I'll go buy a few hundred grams.
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    Quote Originally Posted by thetimbomb
    Taurine is probably the reason I love Red Bull so much.
    I think I'll go buy a few hundred grams.
    1 Kilo at Custom for 15 bucks, will last you forever...
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    While doing a 3 week SD cycle I ran 5g taurine ED and I still had devastating back pumps.
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    Indeed....It has calmed me down from really bad pumps. I took a lot of Superpump 250 once and holy hell my arms were super pumped for a while. Some taurine, and bam....back to comfort.
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    Quote Originally Posted by PVSkyHigh
    While doing a 3 week SD cycle I ran 5g taurine ED and I still had devastating back pumps.
    I run more like 12-15 grams ed while on AAS that cause painfull pumps. 5 grams is more like my normal ed dosing.
    Recent log:http://anabolicminds.com/forum/supplement-reviews-logs/213350-lean-efx-refined.html
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    I've been taking 15g,

    7.5g with 5 g nitrous malate, 2 g cissus, 3g taurine, and 10g bcaa PRE-wo.

    Then 7.5g with 45g dextrose and 20g bcaa DURING-wo.
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    Quote Originally Posted by justreading
    I've been taking 15g,

    7.5g with 5 g nitrous malate, 2 g cissus, 3g taurine, and 10g bcaa PRE-wo.

    Then 7.5g with 45g dextrose and 20g bcaa DURING-wo.
    Any particular reason you are using that particular during-wo drink?

    Me personally, I can't drink anything accept water.....it's all I can do.
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    Quote Originally Posted by Rage (SoCal)
    Any particular reason you are using that particular during-wo drink?

    Me personally, I can't drink anything accept water.....it's all I can do.
    I remember some literature on BCAA being best during workout. Also dextrose to keep slin and energy running and in conjuction with the BCAA will provide anti-catabolic properties. Also witht eh rush of new nitrous oxide products that need to be taken on an empty stomach many people including myself will go into workout without eating then have not eaten for 3+ hours by the time the workout is over. As for the taurine during workout... eh why not?
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    I just don't see why it would be needed but hey...if you could chug it down during wo, I'm sure its not doing anything bad. Do you also drink water along with this?

    There is no way I could go into lifting without eating for 3+ hours....


    With the A/O stack I usually take it 30-40 minutes pre-wo and still have great effects (while eating within an 1.5 hours pre-wo)
  

  
 

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