Taurine for Post-Workout Recovery
Taurine may reduce muscle damage markers slightly, but the recovery data is thin.
Overview
Verdict
How It Works
Dosing & Protocol
Typical dose
- Recommended dose
- 1-3g/day
- Expected timeframe
- 2-4 weeks
Protocol
- form
- Taurine powder or capsules
- duration
- Loading for 2 weeks before an eccentric exercise challenge in the main trials
- co factor
- Evidence is insufficient. Several small trials have examined taurine for post-exercise recovery, reporting reduced creatine kinase, reduced oxidative stress markers and less soreness after eccentric exercise - but the most cited positive results come from taurine combined with branched-chain amino acids, making the independent contribution unclear. Other trials found no effect on recovery of force, jump performance or subsequent performance. Sample sizes are small, protocols differ substantially, and the outcomes that matter - recovery of actual performance between sessions - have rarely improved.
- titration
- Not applicable - dose-response for recovery has not been established
- starting dose
- Not established. Trials used 1-6 g/day, with the soreness studies using 2 g three times daily alongside BCAAs
Evidence
What the studies say
No studies are yet linked to both Taurine and Post-Workout Recovery.
Safety
Caveats
Generally well tolerated; avoid combining with high-dose stimulant energy drinks.
Less likely to help if
Medical Disclaimer
The information provided on this website is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or before starting any supplement regimen.
Individual results may vary. The statements on this website have not been evaluated by the Food and Drug Administration. Products and information are not intended to diagnose, treat, cure, or prevent any disease.