Taurine for athletes: what the evidence shows

Taurine has long been present in energy supplements and pre-workout complexes, but does it have an independent proven effect on sports results? The editors analysed key studies, reviews, and meta-analyses to separate real-world effects from marketing expectations.

Where does the interest in taurine in sports come from?

The hypothesis about the benefits of taurine for athletes arose from fundamental research. There is a lot of taurine in skeletal muscles, it is involved in the regulation of calcium, cell volume and protection of mitochondria. In animals with genetically reduced taurine content in muscles, worse endurance was observed. The logical conclusion is that perhaps supplemental taurine will improve people's performance.

The second source of interest is energy drinks. In them, taurine is usually combined with caffeine, and some consumers attribute the positive effects of drinks on attention and performance to taurine. However, such studies do not allow us to separate the contribution of taurine from caffeine and sugar.

Therefore, in order to assess the evidence base, the editors consider primarily works where taurine was taken separately, in comparison with placebo. There are not many such studies, they often have small samples, but they already allow us to draw certain conclusions.

Review works help to systematize these data: a review by Kurtz et al. (2021) in the Journal of the International Society of Sports Nutrition and a meta-analysis by Waldron et al. (2018) in Sports Medicine, devoted to endurance.

Endurance: what a meta-analysis showed

A meta-analysis by Waldron et al pooled studies that evaluated the effects of oral taurine on aerobic endurance. The authors concluded that taurine has a small but statistically significant positive effect on endurance performance. The doses used in the studies ranged from approximately 1 to 6 g, and the duration of administration ranged from a single dose to two weeks.

Interestingly, within the analysed studies, the effect did not significantly depend on either the dose or the duration of administration. This suggests that even a single dose 1–3 hours before exercise may be sufficient. However, a small number of works does not allow us to make final conclusions about the optimal regime.

Individual studies included in the analysis show a different picture. For example, in Balshaw et al. (2013), a single dose of taurine modestly improved 3 km running time in trained middle-distance runners. At the same time, in a study by Rutherford et al. (2010), cyclists after taking taurine showed more fat oxidation, but not better performance in a time trial.

So the effect of taurine on endurance is probably real, but small. For an amateur, it is unlikely to be noticeable, while for a professional, small percentage changes can theoretically make a difference.

Metabolism, strength and recovery

One of the most interesting observations was the increase in fat oxidation during exercise. In a study by Rutherford et al., a single dose of taurine increased the use of fat as an energy source in trained cyclists. However, this did not translate into a better sports result, so the practical significance of such a shift is still unclear.

Data are conflicting regarding strength and power. Kurtz et al.'s review notes that some studies show a small improvement in some measures, while others show no difference with placebo. The quantity and quality of the work is insufficient to recommend taurine as a strength enhancer.

Several small studies have evaluated the effects of taurine on postexercise muscle soreness and markers of muscle damage. Some of them record a moderate reduction in delayed pain, especially when taurine is combined with other substances. However, different protocols make it difficult to compare results.

There are no convincing data for muscle mass. Taurine is not a protein amino acid and does not stimulate the synthesis of muscle protein directly, so you should not expect an anabolic effect from it.

Research limitations and open questions

The main problem of the evidence base is the small size of the studies. Most works involve eight to twenty participants, mostly young, trained men. Results for women, the elderly, and amateurs remain understudied.

The second problem is the mechanism. A study by Galloway et al. (2008) showed that a weekly intake of taurine in a dose of several grams per day did not increase its content in human muscles. If taurine does not accumulate in the muscles, its effects are likely mediated by other pathways—for example, through the central nervous system or circulation.

The third is the variety of protocols. Doses, times of administration, type of exercise, and measured parameters vary greatly between studies, making generalizations difficult. Meta-analysis partially solves this problem, but cannot compensate for the small number of primary works.

Finally, in real life, taurine is often used together with caffeine. The interaction of these substances is not sufficiently studied, and the effect of the combination is not always equal to the sum of the individual effects.

• Small samples, mostly young men.
• Mechanism unclear: muscle content may not increase.
• Heterogeneous doses and protocols.
• Insufficient data on the combination with caffeine.

To whom taurine can be useful

Taking into account the available data, the editors believe that taurine is most logical to be considered by endurance athletes: runners, cyclists, triathletes, rowers. It is for them that the meta-analysis shows a small but reproducible effect.

Taurine can also be interesting for vegans and vegetarians, as their diet contains almost no of this substance. However, there is no evidence yet that the supplement improves their athletic performance; the justification here is rather physiological.

Taurine is unlikely to provide tangible benefits to strength athletes. For them, supplements with a better evidence base, such as creatine monohydrate and caffeine, as well as a complete protein diet, remain a priority.

A positive aspect is the high safety of taurine in usual doses, which confirms the risk assessments of Shao and Hathcock (2008) and EFSA (2009). Taurine is not on the WADA Prohibited List, but athletes undergoing doping control should choose certified products due to the risk of contamination.

Editorial conclusions

The evidence base for taurine in sports is moderate: a meta-analysis suggests a small positive effect on endurance, while there is no convincing evidence for strength, muscle mass and recovery.

Taurine can increase fat oxidation during exercise, but this does not necessarily translate into better results. The mechanism of action in humans has not been fully elucidated.

For endurance athletes, taurine is an acceptable, safe supplement with realistic but modest expectations.

We also advise you to familiarize yourself with our materials "Taurine: what it is and how it works", "How to take Taurine: dosage, time of administration, duration", as well as articles about caffeine.

List of used literature

1. Waldron M, Patterson SD, Tallent J, Jeffries O. The effects of an oral taurine dose and supplementation period on endurance exercise performance in humans: a meta-analysis. Sports Med. 2018;48(5):1247–1253.
2. Kurtz JA, VanDusseldorp TA, Doyle JA, Otis JS. Taurine in sports and exercise. J Int Soc Sports Nutr. 2021;18(1):39.
3. Rutherford JA, Spriet LL, Stellingwerff T. The effect of acute taurine ingestion on endurance performance and metabolism in well-trained cyclists. Int J Sport Nutr Exerc Metab. 2010;20(4):322–329.
4. Balshaw TG, Bampouras TM, Barry TJ, Sparks SA. The effect of acute taurine ingestion on 3-km running performance in trained middle-distance runners. Amino Acids. 2013;44(2):555–561.
5. Galloway SD, Talanian JL, Shoveller AK, Heigenhauser GJ, Spriet LL. Seven days of oral taurine supplementation does not increase muscle taurine content or alter substrate metabolism during prolonged exercise in humans. J Appl Physiol. 2008;105(2):643–651.
6. Shao A, Hathcock JN. Risk assessment for the amino acids taurine, L-glutamine and L-arginine. Regul Toxicol Pharmacol. 2008;50(3):376–399.
7. EFSA Panel on Food Additives and Nutrient Sources added to Food (ANS). The use of taurine and D-glucurono-γ-lactone as constituents of the so-called “energy” drinks. EFSA J. 2009;7(2):935.
8. Maughan RJ, Burke LM, Dvorak J, et al. IOC consensus statement: dietary supplements and the high-performance athlete. Br J Sports Med. 2018;52(7):439–455.