endurance training track

Enhance endurance performance with taurine

by Ashleigh Feltham
Accredited Practising Dietitian and Accredited Nutritionist

When it comes to getting the edge on the competition front, enhancing endurance performance as well as small components of your diet can make a big difference. In a recent meta-analysis, it was concluded that taurine can improve endurance performance. A meta-analysis combines the results of a number of studies and so it is considered a strong research method. So an increase in taurine may very well help to give you the edge over your competition.

How Fat Can Improve Your Athletic Performance

Taurine is an amino acid, which is a building block needed to make a protein in your body. Taurine is classified as a conditionally essential amino acid as it can become essential in certain circumstances of illness or stress, for example during pregnancy.

The meta-analysis pooled together results from ten peer-reviewed studies, and doses of one to six grams of taurine showed an improvement in endurance performance. Participants ingested adequate doses of taurine and exercised until exhaustion was reached. The results showed an increase in participant exercise duration until exhaustion. It did not matter if this dose was taken for a short period of time or over a longer period of up to two weeks duration.

Enhance Endurance Performance

Don’t rush out the door to buy supplements. Whole food sources can provide adequate doses of taurine. Good sources of taurine are found in meat, poultry, dairy, shellfish and seafood like Safcol Seafood. In the seafood category, good sources of taurine are tuna, oysters and salmon. Salmon gives your body 60-94mg of taurine per 100g, tuna provides around 164mg of taurine per 100g, and oysters will give your body a whopping 250-765mg of taurine per 100g. These three seafood varieties are all available at Safcol Seafood in a wide range of delicious varieties and flavours to suit any taste preference.

If you’re always on the go, seafood varieties of tuna, salmon and oysters may be perfect for you. Seafood provides quality long-life products that you can easily take anywhere. You do not need to worry about cooking seafood or providing the right cooling conditions for food safety. Long-life products are a low risk of listeria and are a food-safe option. Simply pop your favourite variety into your gym bag for when you need a delicious seafood meal or snack.

Safcol has a range of high protein and ready to enjoy meals. Two varieties recommended to try are Wild Caught Tuna with Lentils, Sweet Corn and Thai Black Rice and Salmon meal Spanish Paella Style, both of which come in a handy 160g serving size.

Seafood is not only a good source of taurine, but it also has a matrix of health and performance benefits beyond taurine. If you are looking for easily transportable, top quality and ethically sourced seafood products the best choice is Safcol Seafood.

Check out the delicious range of seafood products available from Safcol. There is also a library of recipes on this site to satisfy all taste preferences, for any meal or snack occasion. You’re not alone if you are not sure how to include salmon, tuna or oysters in your diet and this recipe section will give you all the inspiration you need to start including these nutritious seafood varieties today. Try our Salmon Samosas or popular Tuna Potato Gratin. To boost your diet with oysters, try Smoked Oyster Bruschetta.

Salmon Samosa

Salmon Samosa

Tuna and Potato Gratin in a baking dish

Tuna and Potato Gratin

Smoked Oyster Bruschetta

Smoked Oyster Bruschetta

Take home message

If you are looking to optimise your endurance performance, including taurine in your diet may be beneficial. A great source of this amino acid in whole food form comes from seafood like Safcol Seafood.

The Safcol Tuna range. Not only is Safcol the Seafood Experts tuna lunchbox friendly, but it also tastes delicious, and boasts some amazing health benefits! Tuna contains Omega-3 fats that are an unsaturated form of fat called polyunsaturated. These types of fats cannot be made by the body, so we need to include them as part of our diet to stay healthy. For good health, you need omega-3 fats in our diet, particularly the type which comes from fish and seafood because it contains two acids known as docosahexaenoic acid or DHA and eicosapentaenoic acid or EPA. These two acids are linked to better health for your body particularly for your brain and heart.



    1. Waldron M, Patterson SD, Tallent J, Jeffries O. The Effects of an Oral Taurine Dose and Supplementation Period on Endurance Exercise Performance in Humans: A Meta-Analysis. Sports Med. 2018 May;48(5):1247-1253. doi: 10.1007/s40279-018-0896-2. PMID: 29546641.


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