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D-Ribose (ribose) is a naturally occuring sugar within the human body that is essential for life and present in every human cell. Body tissue, in particular muscles, require D-Ribose in order to manufacture energy. D-Ribose has the appearance and tast of powdered sugar. As a sports supplement its use is ever increasing, especially with endurance and strength athletes such as cyclists, runners, bodybuilders and weightlifters. This is due to its perceived benefits which include a reduction in muscle fatigue and an increase in strength and stamina. One of the greatest benefits of ribose is the rate at which it is quickly absorbed into the bodies cells and converted to energy for muscle performance optimisation. The body does naturally make ribose but when under load when we take on strenous and intense physical activity, the body is unable to keep up with the supply that is demanded by the muscles. This lack of ribose can lead to the early onset of muscle fatigue and contribiute to muscle soreness. Hence, the possible need for a ribose supplement if you are an endurance and strength athlete. D-Ribose research and studies by Burke 1999 show ribose decreases fatigue and muscular soreness and speeds up the process of recovering energy molecules. The body, in particular the muscles, are delivered high quality fuel if ribose is taken before and after a workout. Its use also heightens the reaction leading to repair, development and cell reconstruction. Ribose is considered especially beneficial before, during and after intense exercising under anaerobic conditions, like sessions of resistence exercises or sprints. Ribose promotes the recovery of the fundemantal muscle building blocks. If these building blocks aren't captured they are rinsed from the cell and lost to the bloodstream. The natural process is slow and often the reason why recovery and soreness can take days. Ribose supplementation is thought to provide the speed up factor for this process. The output by male bodybuilders over a month test period was measured in a study by Falk, Antonio and Van Gammeren 2001. They were divided into two groupings with 10 participants in each. A placebo was administered to one group before and after workout, and the second group were given Ribose. The ribose takers by far outstripped the placebo test group in their ability to perform bench presses to muscle failure. There was also a marked increase in the strength of the ribose group. Ribose supporters agree that the ribose dosage should be very close to 10grams and concur that it is best taken 5grams before exercise and 5 grams at the completion of exercise. A formula that is also suggested if exercise is to endure over a long period with its intensity maintained, is to break the 10gram dosage into 3 batches adding a dose at the mid point of exercise. When it comes to dosage D-Ribose needs to be administered with some precautions. Temporary lightheadedness, when taken on an empty stomach may occur when taking 10g or more. It is strongly suggested that single Ribose doses should be 5g or lower and taken with juice drink, food or sports drinks. It should not be taken by those that are pregnant or nursing mums. The human heart is a greater benefiter from Ribose. It plays a key role in cell retoration as the heart is filled with energy rich and oxygen rich blood in between heart beats. This is the time that your heart gets a well earned rest. Many consider the heart to take its break when we are sleeping! Not so. Its rest is that tiny window in between expansion and contraction. This is the cell restoration time and the time that ribose plays its vital part. Chemical energy and energy carriers are created by the body synthesizing chemicals called nucleotides. The level of nucleotides within the body's muscle system is significantly reduced after organ transplants, heart surgery or heart attack, as well as when the body is under physical strain from intense exercise. The human body undertakes many processes to transfer foods and air and transform them into energy for our cells. Chemical reactions taking numerous steps are not unusual in order to synthesize adenosine triphosphate (ATP); the body's primary energy-carrying molecule. Muscular recovery is assisted by Ribose which forms part of the backbone of ATP.
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Colin Johnson has been a top sports trainer focusing on the technical aspects in a variety of sports. He recommends Ribose for muscle repair and overcoming fatigue for the fitness conscious athlete. Colin can be contacted to answer questions at admin@protein4health.com
