Taurine and creatine are two naturally made compounds in the body. They usually come from precursor amino acids and have very important physiological roles. Athletes, gym-goers, and those looking to build muscle, reduce fatigue, or gain a natural workout boost often consume taurine and creatine to enhance muscle strength and endurance.
The key difference between taurine and creatine is their composition and function. Taurine is an amino acid, while creatine is an organic compound made from three amino acids. Taurine prevents premature fatigue and boosts endurance, while creatine allows one to train harder for longer.
CONTENTS
1. Overview and Key Difference
2. What is Taurine
3. What is Creatine
4. Similarities – Taurine and Creatine
5. Taurine vs Creatine in Tabular Form
6. Summary – Taurine vs Creatine
7. FAQ – Taurine and Creatine
What is Taurine?
Taurine is a chemical called amino sulfonic acid. Taurine in adults is made from a nonessential amino acid called cysteine. Babies, on the other hand, can’t make taurine on their own. They get it from breast milk or taurine supplements. Taurine is high in foods like meat, seafood, and dairy products.
Figure 01: Taurine Structure
Furthermore, taurine helps to prevent or treat conditions such as congestive heart failure, nervous system conditions, type one diabetes, anemia, and cystic fibrosis, helps with immune cell function, supports the heart health and blood flow, and helps with weight reduction and aging. However, an excess of taurine can lead to negative nitrogen balance, growth problems in children and kidney strain.
What is Creatine?
Creatine is a compound that comes from three amino acids: arginine, glycine, and methionine. Creatine is found mostly in the body’s muscles as well as in the brain. Most people can get creatine through seafood and red meat. Moreover, the liver, pancreas, and kidneys can make about 1 gram of creatine per day.
Figure 02: Creatine
Research on creatine shows it can improve strength, muscle size, and performance, prevent injury, prevent rare creatine-metabolizing syndromes, improve cognition and brain health, help counteract age-related declines in skeletal muscle and bone mineral density, and prevent heart failure and skin aging. However, creatine can cause weight gain, generally as lean body mass.
Similarities Between Taurine and Creatine
- Taurine and creatine are two compounds that help with bodily functions.
- Both compounds can help with muscle strength and endurance.
- These compounds are naturally made from amino acids in the body.
- Both compounds can be taken together through supplements.
- When taken excessively, both compounds may cause some minor side effects.
Difference Between Taurine and Creatine
Definition
- Taurine is a chemical called as amino sulfonic acid.
- Creatine is a compound that comes from three amino.
Molecular Formula
- Taurine molecular formula is C2H7NO3S.
- Creatine molecular formula is C4H9N3O2.
Made from
- Taurine is made from cysteine.
- Creatine is made from arginine, glycine, and methionine.
Bodily Functions
- Creatine extends the energy window by keeping ATP readily available.
- Taurine regulates calcium levels in the muscles.
Uses
- Taurine helps to prevent conditions such as congestive heart failure, nervous system conditions, type one diabetes, anemia, cystic fibrosis, prevents premature fatigue and boosts endurance.
- Creatine can increase muscle mass and strength, may help manage conditions like type 2 diabetes, may aid brain health and may support heart health.
Side Effects
- An excess of taurine can result in negative nitrogen balance, growth problems in children, and kidney strain.
- An excess of creatine can result in weight gain and kidney problems.
The following table summarizes the difference between taurine and creatine.
Summary – Taurine vs Creatine
Taurine is made from cysteine while creatine is made from arginine, glycine, and methionine. Moreover, creatine extends the energy window by keeping ATP readily available, which allows people to train harder for a long period of time whereas taurine regulates calcium levels in the muscles, which prevents premature fatigue and boosts endurance. This summarizes the difference between taurine and creatine.
FAQ: Taurine and Creatine
1. What does taurine do in the body?
- Taurine occurs naturally in foods with high in protein such as meat or fish. The human body uses taurine for energy production. Taurine also supports the body in processing bile acid and helps maintain the balance of fluids, salts, and minerals.
2. Is taurine anti-aging?
- According to a recent study published in the journal Nutrition, the amino acid taurine may serve as a helpful dietary supplement to slow down the aging process. It is commonly included in products such as Red Bull.
3. What does creatine do to the body?
- Creatine extends the energy window by keeping ATP readily available. Therefore, creatine helps maintain a steady supply of energy to the muscles during intense lifting or exercise. Besides providing extra energy and promoting muscle growth, creatine also supports faster muscle recovery.
4. Is it safe to take creatine?
- Creatine is generally safe, but when taken in high doses, there is a risk of serious side effects like weight gain and kidney damage.
5. Can creatine and taurine be taken together?
- Yes, taurine is naturally produced by the body and is present in the brain, retina, heart, and blood platelets. The liver, pancreas, and kidneys can make about 1 gram of creatine per day. They can also be taken from food sources high in protein such as meat and fish, but also via supplements. When combined, creatine and taurine supplements help improve athletic performance and boost energy levels during training.
Reference:
1. “Creatine.” Mayo Clinic, Mayo Foundation for Medical Education and Research.
2. “Taurine: Sources, Uses, and More.” WebMD.
Image Courtesy:
1. “N-Methyl taurine Structure V.1” By Jü – Own work (CC0) via Commons Wikimedia
2. “Creatine & L-Arginine” By Brett Jordan via Flickr
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