Ribose is a structural element of what. What to order on iherb: D-Ribose, D-Mannose

The consumption of carbohydrates is still a source of clashes between sports nutritionists. Some believe that their number should be strictly limited.

Others draw attention to the need to track the glycemic index of food. Periodically, there are reports of new carbohydrate products with special properties.

One of the latest "breakthroughs" in this area was ribose. It was "discovered" only a year ago, and many of the largest supplement manufacturers already produce this product, not to mention many small ones.

The new "miracle sugar" is advertised in such a way that the head is spinning from the abundance of scientific terminology and enthusiastic exclamations. The number of articles about it (frankly advertising) is in the dozens. There was even a whole book dedicated to ribose.

However, nothing concrete is reported. Is ribose really that effective in promoting high performance in strength sports? As always, let's approach the matter objectively.

What it is?

Ribose(more precisely, D-ribose) is a monosaccharide that is quite common in nature. It is best known that it is part of nucleic acids, namely, RNA.

The DNA molecule contains its derivative - deoxyribose. The four main nucleotides - adenosine, guanosine, cytosine and thymine - contain a ribose residue in the molecules.

Of all the nucleotides, the most important for muscle activity is adenosine, which is part of ATP, the main source of energy during intense muscle activity.

It is ATP that primarily supplies energy for muscle work if the load approaches the limit, and the duration of the movement is seconds - that is, under conditions characteristic of strength work.

According to the logic that guided the people who promoted ribose into the supplement market, the consumption of additional "raw materials" for the synthesis of this essential substance should improve its "utilization" and reduce losses.

Thus, an increase in muscle performance at high loads is achieved. Ribose supplementation is advertised as increasing the ability of muscle cells to regenerate ATP by as much as 640% and increases the rate of ATP production by 340-430%. Is it possible?

Biochemistry of Energy Sources

As you know, adenosine triphosphate (ATP) can, as a result of a chain of biochemical reactions, decompose to adenosine and residues phosphoric acid. Its further fate depends on the ways in which the utilization of metabolic products will go. It is possible to remove them from the cell; it is known that during the breakdown of ATP, part of adenosine is lost without a trace. Theoretically, if adenosine inside the cell breaks down into adenine and ribose, an increase in the concentration of the latter should lead to a shift in the equilibrium towards adenosine.

However, if adenosine leaves the cell and is already degraded outside it, exogenous (introduced from outside) ribose will only affect the synthesis of adenosine from the available adenine. Therefore, the replenishment of ATP reserves depends on both components.

In addition, due to the relatively rapid resynthesis of ATP, it needs relatively little replenishment. Losses are fully covered by food intake. It is hardly realistic to increase its content by 4 times. And even more so, it is unrealistic to increase energy production by introducing only one component that is part of ATP.

A noticeable effect, namely an increase in working capacity, can be obtained when using food sources of nucleic acids (yeast), but even in this case nothing particularly grandiose happens.

And many of the studies cited by the authors generally relate to this topic only indirectly! Some of them are devoted to the clinical aspects of purine metabolism in diseases of the cardiovascular system.

Moreover, although it is said about "more than 150 scientific papers", three or four incomprehensible links roam from article to article.

Search in scientific literature made it possible to find a number of works on this topic, however, from their content it is impossible to draw unambiguous conclusions about the possibility of using ribose to increase strength performance.

Nevertheless, some experts, including those in our country, consider ribose an interesting and promising product. They are trying to use it in power sports (especially bodybuilding). However, there are still no unequivocal results confirming the effectiveness of ribose intake.

Ribose use

Now there are products in which ribose is included as an additional component - Creabose (creatine with ribose) or Riboforce. According to the manufacturers, this combination increases the absorption of creatine and at the same time contributes to an increase in strength performance. The proposed mechanism is based on a synergistic enhancement of ATP resynthesis through a step in the formation of creatine phosphate.

One study found that the performance gains when combining ribose with creatine were almost three times greater than when using pure creatine. (True, the researchers were sponsored by the firm EAS, which produces this same ribose). Other data look less impressive.

There are even attempts to introduce ribose into protein mixtures. Typically, such products are produced by companies that really want to look "advanced" and "high-tech". The meaning of this combination is more than doubtful.

Dosage and regimen

The minimum requirement for ribose during intense exercise, according to the same (untested) work, is 2.2 g per day. Manufacturers advise taking 3-5 grams per day. With an intense load, an increase in doses is recommended, although the upper limit is not indicated. Whether these recommendations are justified remains to be seen. Unlike creatine, ribose is taken once a day. Similar recommendations can be read regarding the mixture of ribose with creatine. In this case, it is considered that the "loading phase" becomes unnecessary.

Prices

It should be noted that a 100-gram jar of ribose costs about $50. This amount is enough for you for 20-30 days.

You can find cheaper, but here there is a danger of running into a fake. Too many firms produce products that are unlikely to contain adequate amounts of ribose.

Possible side effects

Like other components of nucleic acids, ribose can cause allergies. The degree of its severity, of course, will be different, and not all athletes will be allergic.

However, life-threatening effects are not excluded - for example, respiratory disorders. In addition, the possibility of individual intolerance, and in particular, gastrointestinal disorders, cannot be ruled out. Similar reactions to various carbohydrates have been repeatedly described in the literature (although we did not find such data for ribose).

conclusions

According to the currently available objective data, the use of ribose does not seem to be justified from a physiological point of view.

There is no reliable evidence to support its usefulness as a performance enhancing supplement in strength sports. Moreover, there is not even an adequate substantiation of the possibility of its application from a biochemical point of view.

So wait until the results of serious studies on the effect of this "miracle sugar" on performance in sports appear. We will try to convey to you the most latest news on this subject, but in the meantime, better spend your money on supplements that have been proven by experience.

Professional athletes and those who want to significantly improve their athletic performance have long appreciated the benefits of sports nutrition and nutritional supplements that can increase endurance and muscle strength, as well as help increase their volume and speedy recovery. Today, there is a fairly large variety of sports nutritional supplements on the sports nutrition market, each of which has its own individual properties and characteristics. In order to get the desired result, it is necessary to carefully approach the choice of sports nutrition, giving preference to the one that best suits your requirements and will have the desired effect. One of the novelties in the world of sports nutritional supplements is ribose, which is gradually gaining recognition and popularity among athletes.

What is ribose

Ribose is a natural carbohydrate that is quite common in life, however, the content of ribose in our body is limited, despite the fact that it is a useful substance that takes part in the course of metabolic processes and has a very large number of properties and physiological functions that affect fiber synthesis and metabolism. As you know, ribose is a part of nucleic acids and acts as an energy source. That is why it is used as a sports supplement for intense physical activity, which requires a lot of strength. In addition, ribose contributes to the speedy recovery of damaged muscle tissue, so that they are able to cope with heavy loads. Regular consumption of ribose can increase endurance and training performance, as well as get rid of undesirable consequences in the form of prolonged pain in the muscles after intense sports activities.

Ribose Properties

As mentioned earlier, ribose has a large number of properties and has a positive effect on the processes occurring in the human body. It takes part in aerobic energy metabolism, being an integral part of vitamin B2. Ribose is involved in the synthesis of certain nucleides, which are the source of energy necessary for muscle contraction. In addition, it contributes to the accumulation in the body of nucleic acids responsible for the sequence of synthesis of fibers and individual cells. It is also worth mentioning that it is ribose that determines the structure of genes and chromosomes, which accelerates the process of deciphering the genetic information necessary for protein synthesis. Often, ribose is used as a prophylactic for coronary heart disease by increasing the level of glucose in the body. This dietary supplement can act as an antioxidant that fights free radicals.

With regard to sports, ribose accelerates the absorption of creatine by the body and contributes to increased performance and endurance. When used as a sports supplement, ribose improves the recovery process of the body after intense exercise, reducing this period to several days. When preparing for a competition, it is necessary to replenish the reserves of ribose in the body, especially for those who often visit the gym or are engaged in powerlifting.

Application of ribose

More recently, ribose has been marketed as a standalone sports supplement, which can be presented in powder or liquid form. Despite all the benefits of this substance, ribose is recommended to be taken in combination with other sports supplements, as it can significantly enhance their effect.

The most successful combination with ribose is creatine. This mixture increases the absorption of creatine, which is necessary for the restoration of muscle tissue and increase the endurance of the body, and also significantly increases strength performance, so you can cope with heavy loads without harm to health. Ribose can be found not only in the form of a separate supplement, but also as part of ready-made complexes. Most often it is mixed with creatine, carbohydrates and glutamine. When choosing sports nutrition for yourself, pay attention to the percentage of the elements that make up its composition, giving preference to those in which they are as balanced as possible.

Ribose dosage and regimen

Despite its usefulness, ribose is only necessary as an additional nutritional supplement for those who regularly expose their body to intense physical exertion. Minimal amount Ribose, which is recommended for athletes, is 2.2 grams per day, but some manufacturers advise increasing this number to four grams in order to improve performance. As a rule, ribose is taken once a day, shortly before the start of a workout or after it ends. However, when using ribose in combination with creatine, it is necessary to consume 1.5 grams of ribose four times a day for five days, combining its intake with creatine intake. After the end of the course, you should return to the usual mode of taking ribose. In some cases, to enhance the effect, ribose is combined not only with creatine, but also with whey protein, which is necessary for muscle recovery and fiber regeneration.

Possible Side Effects of Ribose

In the process of taking ribose, as well as any other sports nutritional supplements, it is necessary to adhere to certain recommendations, observing the regimen and dosage. In case of overdose or individual intolerance, ribose can cause an allergic reaction, the severity of which depends on the dose of ribose consumed and its concentration in sports nutrition. In some cases, ribose can cause respiratory and gastrointestinal disturbances. That is why, you should not neglect the recommendations and use ribose in large quantities, hoping for faster results.

Biological Significance

Ribose (D-ribose) is a pentose sugar (containing five carbon atoms in a ring form) produced in the body, where it is further combined with nucleic acids. Nucleic acids act as energy messengers (NADH, a semi-reduced form of FAD, ATP) and also form the building blocks of DNA and RNA.

Molecular targets

ATP synthesis

Ribose is a constituent of nucleotides. Adenosine triphosphate (ATP) is a compound of the nitrogen-containing base known as adenine, which is linked to ribose through a phosphate group. ATP is involved in energy production. It converts phosphate groups, forming adenosine monophosphate (ATP), replenished by various enzymes. Sometimes ATP decomposes into inosine 5 monophosphate (IMP), which does not serve a bioenergetic purpose. When stored in cells, IMP can be returned to the form of ATP, but when outflow from cells (being in the form of inosine or hypoxanthine), it is excreted from the body. Cells not only have nucleotide base metabolite waste disposal pathways (purine and pyrimidine disposal pathways), but they are also capable of directly synthesizing new nucleotide bases. This synthesis process proceeds quite slowly in the tissues of the rat skeleton, during which ribose (ribose-5-phosphate) is converted to phosphoribosyl pyrophosphate (PRPP) using the enzyme ribose phosphate diphosphokinase, after which it is converted to phosphoribosylamine, and then to IMP. IMF can be converted into ATP to further take part in metabolic processes as an energy source. Since the infusion of ribose increases the rate of synthesis of all subsequent substances, the presence of ribose is believed to be the limiting factor in nucleotide synthesis. As a result, ribose is studied in cases where the concentration of ATP (compared to nucleotides) is reduced, namely, during heart attacks and prolonged physical exertion.

Cardiovascular health

Myocardial tissue

To date, there have been several small studies that have confirmed the effectiveness of taking ribose (15g daily, three times a day) in people with various heart conditions involved in sports. People with congestive heart failure (CHF) have been seen to have improved atrial work during bicycle exercise. In people with advanced coronary heart failure, there was an improvement in respiratory function during exercise after eight weeks. There was also a noticeable effect on ischemia in people with stable coronary artery disease and on dobutamine stress echocardiography (ribose infusion was used).

Skeletal Muscles and Physical Performance

Bioenergy

During physical exertion, ATP eventually decomposes into inosine 5 monophosphate (IMP), which does not serve a bioenergetic purpose. When stored in cells, IMP can be returned to the form of ATP (if the body returns to its resting state). Some of the IMP leaves the cells in the form of inosine or hypoxanthine, especially during intense physical activity for a long time. With frequent and heavy physical exertion, a complete loss of purine is observed. Purines are restored in skeletal muscle through the synthesis of new purines. This process occurs very slowly in the rat body. It is assumed that in human body it also occurs due to the restoration of ATP after prolonged intense physical exertion (it was not restored after three days of rest), or by means of the waste disposal pathways of purine metabolism. Ribose affects the rate of muscle recovery, as infusion of ribose into rat skeletal muscle increased the rate of nucleotide synthesis (it is believed that this is due to the fact that the presence of ribose limits the amount of phosphoribosyl pyrophosphate (PRPP) produced from ribose, which is a critical parameter in synthesis nucleotides). One study examined the effect of high doses of ribose on the rate of ATP recovery. When taking ribose (about 150g for three days), an effect comparable to taking maltodextrin or a sugar placebo was noticed.

Irritability, injury and recovery

When comparing ribose (200mg/kg) with maltodextrin (200mg/kg), both mixed with identical amounts of sucrose, ribose produced less elevation in serum glucose than maltodextrin up to 90 minutes after ingestion. When measured after three days (after 9 supplements), both agents were found to be equally effective in restoring glycogen after repeated cycling. In the study, healthy men cycled twice a day for a week and took a mixture of 200mg/kg ribose (17.25g on average) and the same amount of sucrose after the end of training, and again three times a day for three days, which compared with placebo (according to the same regimen, but maltodextrin was used as a placebo). The ribose group was able to restore ATP concentration to the statistical level observed before exhausting training, while in the placebo group there was only a partial recovery. Neither group experienced an effect after one day of supplementation. In total, during the three days and the final session, approximately 150g of ribose was ingested. Based on one study that looked at the effects of ribose on rest after strenuous exercise, it was concluded that a high dose of ribose over several days was more effective than traditional dietary sugars in restoring ATP concentration. The downside is the need for a large dosage.

Medical indications

fibromyalgia

Ribose is thought to have an effect on fibromyalgia, as fibromyalgia causes musculoskeletal pain and tenderness, most pronounced in low levels ATP (of which ribose is a component). Ribose also has an effect on tissues in athletes. In a case study analysis, it was observed that 5g of ribose twice a day, along with other medications (used for fibromyalgia), markedly improved symptoms, which returned a week after the supplement was stopped. In people with fibromyalgia or the syndrome chronic fatigue, when taking 15g of ribose per day (three times 5g) for three weeks, there was a noticeable improvement in well-being, sleep quality and activity, which is caused by an increase in pain threshold. There was no placebo group in this study, so the result cannot be considered unbiased (some ribose companies may be interested in a positive result. Also, this study involved one scientist hired by the company).

They are also present in many post-workout formulas for athletes, as they contribute to muscle recovery after physical exertion.

D-ribose is a sugary molecule that our body uses to create adenosine triphosphate (ATP), an energy-carrying molecule used in many metabolic processes. When cells need energy, D-ribose is converted from stored cells into ATP. ATP, in turn, delivers energy to the place in the cell where energy-intensive activity occurs ().

Beneficial for people with ischemic cardiovascular disease

A common cardiovascular disease is myocardial ischemia. This is a condition in which blood flow to the heart is reduced, which prevents sufficient oxygen from being received ().

Complications of this condition include heart attack, irregular heartbeat, and heart failure.

Myocardial ischemia is known to reduce the energy level in cells, which affects their integrity and ability to function normally. Scientists report that heart failure occurs when the heart experiences energy starvation and tries to find a way to make up for the lack of energy in the cells.

According to an article published in the journal Recent Patents on Cardiovascular Drug Discovery, scientists have found compelling evidence that D-ribose has the ability to significantly replenish energy levels in cells after myocardial ischemia. Clinical trials have also shown that such supplements have a beneficial effect on the condition of patients with congestive heart failure ().

Helps improve the quality of life of patients with congestive heart failure

In a study published in the European Journal of Heart Failure, researchers examined the effects of oral D-ribose supplementation in 15 patients with chronic coronary insufficiency and congestive heart failure.

As a result, an improvement in diastolic functional parameters and an increase in the quality of life of the subjects were noted. At the same time, study participants who received placebo did not notice significant changes or improvement in quality of life ().

According to one study, daily intake of D-ribose allowed patients with persistent severe coronary insufficiency to perform longer. physical exercise with fewer symptoms or possible electrocardiographic changes.

The results of a 2001 study demonstrated a significant benefit of daily D-ribose in patients with stage 2 and 3 congestive heart failure. In particular, supplementation resulted in improved diastolic compliance with comparable measurements related to left atrial function. In addition, a significant improvement in the quality of life and physical activity of patients was found ().

Helps reduce symptoms of chronic fatigue syndrome and fibromyalgia

Firomialgia and chronic fatigue syndrome are debilitating conditions believed to be associated with impaired cellular energy metabolism.

Firomialgia and chronic fatigue syndrome have some similar symptoms: fatigue, loss of memory or concentration, unexplained joint and muscle pain, and restless sleep (,).

A pilot study was conducted in 2006 to determine if supplementing with D-ribose could alleviate the symptoms of these conditions. Forty-one patients received 5 g of the supplement three times a day, for a total of 280 g. The researchers assessed five measures: energy, sleep, mental clarity, pain intensity, and well-being.

D-ribose supplementation resulted in a significant improvement in approximately 66% of the subjects: energy levels increased by an average of 45%, and general well-being improved by 30% ().

Despite encouraging results, this study did not include a placebo group or long-term follow-up. A more in-depth study of this issue is still required.

In another study, a 37-year-old woman presented with symptoms of severe musculoskeletal pain and stiffness, confusion, bouts of diarrhea, and sleep disturbances. She was diagnosed with fibromyalgia. Standard medical treatment had limited benefit and adverse side effects.

In addition to her current treatment, she began taking 5 grams of D-ribose twice a day. After 14 days, the woman noticed a decrease in existing symptoms. She also noted that there were no side effects. After a month of taking D-ribose, her condition was close to normal.

After stopping the supplements, the patient began experiencing fibromyalgia-related symptoms for seven days. After resuming supplementation, symptoms improved significantly within 14 days ().

Restores the concentration of ATP in the muscles after an intense workout

During intense exercise, the level of ATP in skeletal muscle is severely depleted. Recovery may take several days, during which the burning sensation and muscle fatigue will persist.

In a study published in 2004, seven healthy men did intense cycling twice a day for a week. As expected, immediately after the last workout, the level of ATP in the muscles was quite low.

After training, the subjects received either ribose (200 mg/kg body weight) or placebo three times a day for three days. After 72 hours, the muscle ATP concentration of the ribose-supplemented subjects returned to normal, while the ATP level of the placebo group was still low.

Side effects

Short-term oral or intravenous administration of D-ribose appears to be safe for the body. The results of many short-term clinical studies have shown good tolerability.

There are reports of side effects such as diarrhea, abdominal discomfort, nausea and headache.

It has also been found that taking this supplement leads to a sharp decrease in blood sugar levels. For this reason, D-ribose interacts with diabetes drugs ().

Studies of side effects associated with long-term use have not yet been conducted.

As with any supplement, check with your healthcare professional first, especially if you have heart disease or diabetes.

Conclusion

D-ribose is a sugar molecule that our body uses to create adenosine triphosphate (ATP). Every cell needs an adequate level of ATP to function properly.

Scientists believe that firomialgia and chronic fatigue syndrome are associated with a violation of cellular energy metabolism, in which the heart experiences energy hunger.

When looking for treatments to restore energy levels in cells, researchers have focused their attention on D-ribose supplementation.

This supplement has been shown to improve the quality of life of patients with congestive heart failure.

In patients with fibromyalgia and chronic fatigue syndrome, D-ribose significantly increases energy levels and leads to an overall improvement in symptoms and well-being.

This sugar-like molecule also has the ability to increase the rate of recovery of ATP levels in muscles after intense exercise.

When combined with modern pharmaceuticals, D-ribose supplementation may lead to more effective treatment of patients with these diseases.