Supplement Ingredient Guide: Ribose

What is it?

Ribose, a naturally occurring yet special form of a sugar molecule containing 5 carbons in its structure as opposed to the conventional 6.

During intense exercise, ATP is used within the muscles leading to a reduction of 20-25% of ATP reserves within the body. It’s been claimed that ribose supplementation can speed up the reformation of ATP within the body. A similar mechanism of action to that of creatine.

 

Indications

Ribose is indicated when trying to prevent fatigue and improving endurance levels. Consider consuming with creatine to facilitate absorption.

 

How much should I take?

Research shows that the consumption of 16g of ribose, per day, is likely to be ineffective. Therefore the levels in most commercial formula are unlikely to have a sufficient to elicit a positive effect.

 

Research

Ribose replenishes ATP following being used up by the muscle for energy, however what makes it different to creatine is that it’s one of the few substances that can form ATP from scratch. The body naturally goes to great lengths to synthesise ribose for that purpose, the formation of ATP. Research has shown that an excess of ribose within the human body stimulates it to form more ATP which would later be used as a source of energy for the muscle. However all these trials were done on animals, all the human research conducted doesn’t seem to provide as much convincing evidence as one would hope.

So would ribose build muscle? Would it increase your strength? Well research has shown that even though ribose can increase strength the increase isn’t enough to support muscle growth. The results are very inconclusive and the papers have been publishing contradicting results.

Does ribose enhance your endurance? Naturally you would so, however, this hasn’t been backed by any research. Published papers suggest that it doesn’t enhance endurance, yet allows the body to replenish ATP quicker.

Research into ribose has suggested that it can be a potential natural treatment for Chronic Fatigue Syndrome (CFS) since it gives the body that quick boost of energy it needs.

Researchers suggest that you take 5g of ribose daily even though it was found that 10g seems to have better results on sportsmen and women.

 

Side effects

The main side effects are upset stomach and diarrhoea, however these are very rare. However, no long-term studies have been done to assess side effects.

 

References

Bernardi, J. M. and Ziegenfuss, T. N. (2003) Effects of ribose supplementation on repeated sprint performance in men. J Strength Cond Res. 17 (1), 47-52.
Eijinde, O. B., Leemputte, V. M., Brouns, F., Van Der Vuse, G. J., Labarque, V., Ramaekers, M., Van Schuylenberg, R., Verbessen, P., Wijnen, H. and Hespel, P. (2001) No effects of oral ribose supplementation on repeated maximal exercise and de novo ATP resynthesis. J Appl Physiol. 91, 2275-2281.

Gallagher, P. M., Williamson, D. L., Godard, M. P., Witter, J. R. and Trappe, S. W. (2001) Effects of ribose supplementation on adenine nucleotide concentration in skeletal muscle following high-intensity exercise. Medicine and Science in Sports and Exercise. 33, S167.

Gross, M., Reiter, S. and Zollner, N. (1989) Metabolism of D-ribose administered continuously to healthy persons and to patients with myoadenylate deaminase deficiency. Klin Wochenschur. 67, 1205-1213.

Hellsten, Y., Skadhauge, L. and Bangsbo, J. (2004) Effect of ribose supplementation on resynthesis of adenine nucleotides after intense intermittent training in humans. Am J Physiol Regul Integr Comp Physiol. 286 (1), R182-R188.

Kreider, R. B., Melton, C., Greenwood, M., Rasmussen, C., Lundberg, J. and Almada, A. (2003) Effects of oral D-ribose supplementation on anerobic capacity and selected metabolic markers in healthy males. Int J Sport Nutr Exerc Metab. 13 (1), 76-86.

Raue, U., Gallagher, P. M., Williamson, D. L., Godard, M. P. and Trappe, S. W. (2001) Effects of ribose supplementation on performance during repeated high-intensity cycle sprints. Medicine and Science in Sport and Exercise. 33, S44.

Zarzeczny, R., Brault, J., Abraham, K., Hancock, C. and Terjung, R. L. (2000) Purine salvage is not reduced during recovery following intense contractions. Medicine and Science in Sport and Exercise. 32 (Abstract), S273.

Zarzeczny, R., Brault, J. J., Abraham, K. A., Hancock, C. R., Terjung, R. L. (2001) Influence of ribose on adenine salvage after intense muscle contractions. J Appl Physiol. 91 (4), 1775-1781.

Zimmer, H-G., Martins, P. A. and Marshner, G. (1989) Myocardial infarction in rats: effects of maetabolic and pharmacological interventions. Basic Res Cardiol. 84, 332-343.

Hellsten Y, Skadhauge L, Bangsbo. Effect of ribose supplementation on resynthesis of adenine nucleotides after intense intermittent training in humans. Am J Physiol Regul Integr Comp Physiol 2003; 286: R182-R188

Peverler WW, Bishop PA, Whitehorn EJ. Effects of ribose as an ergogenic aid. J Strength Cond Res 2006; 20 (3): 519-22

Kreider RB, Melton C, Greenwood M, Rasmussen C, Lundberg J, Earnest C, Almada
A. Effects of oral D-ribose supplementation on anaerobic capacity and selected metabolic markers in healthy males. Int J Sport Nutr Exerc Metab 2003; 13 (1): 76-86

Dunne L, Worley S, Macknin M. Ribose Versus Dextrose Supplementation, Association With Rowing Performance: A Double-Blind Study. Clin J Sport Med 2006; 16 (1): 68-71

Berardi JM, Ziegenfuss TN. Effects of Ribose Supplementation on Repeated Sprint Performance in Men. J Stength Cond Res 2003; 17 (1): 47-52

Teitelbaum JE, St.Cyr J, Johnson C. The use of D-Ribose in chronic fatigue syndrome and fibromyalgia: a pilot study. J Alterna Complement Med 2006; 12(9): 857-62.