What does taurine do during training? Effects and action

Taurine is a small sulphur-containing molecule that occurs naturally in the body and in animal-based foods. It is not a classic protein building block, although it is also produced from amino acids. Its role can be described as regulatory rather than structural, as it participates in cell function, especially in tissues with high energy requirements. In sport, it is treated as an ingredient used on an ad hoc basis before exercise. The effects of such use are summarised in the latest research review.

1. Characteristics of taurine
2. Where can we find it?
3. Sources of taurine
4. The effect of taurine on training
5. Taurine dosage
6. What to combine taurine with?

Characteristics of taurine

Taurine is an amino acid-like compound that the body can produce from other amino acids, mainly cysteine and methionine, although the rate of this synthesis varies between individuals. In practice, this means that taurine is not considered essential in the diet in the strict sense, but its amount in the diet and in tissues may vary depending on diet, age, body weight, chronic diseases and overall lifestyle.

Where can we find it?

The highest concentrations of taurine are found in tissues that work intensively and continuously, such as the heart muscle, skeletal muscles, brain and retina. It plays a supporting role in cells: it helps maintain water and electrolyte balance, supports cell membrane stability, and can influence calcium metabolism in cells and the way cells respond to exercise and metabolic stress. In the digestive tract, taurine also binds with bile acids, which facilitates the digestion and absorption of fats, which is why it naturally circulates between the liver, bile and intestines.

"What's more, taurine also supports the nervous system by supporting the metabolism of glial cells and all cells of the nervous system indirectly. It acts as a neurotransmitter." Tomasz Maciołek - Physiotherapist and trainer

Sources of taurine

From a dietary perspective, the richest sources are animal products: fish and seafood, meat, including poultry, beef, pork and offal. There is no taurine in plant products, so people on a strictly plant-based diet may have lower concentrations in their bodies. Taurine is also sometimes added to energy drinks and some pre-workout supplements, which increases its supply regardless of food intake.

After consumption, taurine is absorbed from the intestine and enters the bloodstream and then the tissues. Some of it is retained in the muscles, and the excess is excreted in the urine. Unlike caffeine, it is not a typical stimulant, so it does not give a feeling of stimulation, although some people may experience it as a mildly concentration-enhancing substance.

Food sources of taurine

The effect of taurine on training

The studies compiled in a review covering the literature up to July 2025 combined the results of 23 randomised trials involving a total of 308 participants, in which a single dose of taurine was compared with a placebo. The overall picture indicated that taurine administration was associated with improved performance in fitness tests.

Changes were also observed in men and in endurance exercises, strength and power tests, and tasks requiring agility or coordination, while in very short anaerobic exercises and tests based on multiple repetitions, the results were inconsistent.

"Taurine has a beneficial effect on the cardiovascular (including blood pressure), digestive, endocrine, immune, muscular, nervous and reproductive systems, as well as the eyes." Sławomir Ambroziak - Pharmacologist

Taurine dosage

For the doses most commonly found in studies and in practice, usually around 1–6 g at a time, there was no clear correlation between the amount and the strength of the effect. Similar results were obtained regardless of whether taurine was administered in a capsule or in a drink, so the form of the preparation itself did not seem to play a major role. Some analyses suggested that taking it about an hour before exercise, rather than immediately before, may lead to better results.

What to combine taurine with?

In sport, taurine is most often combined with caffeine, especially in energy drinks and pre-workout preparations, where the effects of taurine are combined with the fatigue-inhibiting properties of caffeine. Creatine is also sometimes used as an additional support for taurine, as its presence ensures the regeneration of energy reserves and improves performance. Caffeine and creatine are among the most effective supplements for physical exertion.

Sources:

• Deng, H., Song, T., Yin, M., Xu, K., Zhong, Y., Liu, P., Sun, S., Bin Naharudin, M. N., Yusof, A., & Fan, X. (2025). Does One Shot Work? The Acute Impact of a Single Taurine Dose on Exercise Performance: A Meta-Analytic Review. Scandinavian journal of medicine & science in sports, 35(9), e70123. https://doi.org/10.1111/sms.70123
• Deng, H., Wang, L., Liu, P., Bin Naharudin, M. N., & Fan, X. (2025). Caffeine and taurine: a systematic review and network meta-analysis of their individual and combined effects on physical capacity, cognitive function, and physiological markers. Journal of the International Society of Sports Nutrition, 22(1), 2566371. https://doi.org/10.1080/15502783.2025.2566371