Ribose is a monosaccharide (simple sugar) that is found in all living cells with a similar structure to fructose since it only has 5 carbon groups. Its function focuses on the cell metabolism, specifically on ATP (helps with its regeneration), which is a substance in charge of supplying energy. This fact makes its supplementation (along with creatine) very interesting for some pathologies like fibromyalgiam where ATP levels are usually lower than normal.
ATP (energy) is indispensable to perform high-intensity muscle contractions. Afterwards, a phosphate molecule is lost, but it can be regenerated in a process involving creatine. This is a short-term regeneration, but there is another one that involves a full recovery that allows us to continue training with the required intensity. It is in this last process where ribose plays its role.
Ribose provides energy to all the cells of the body at a basic level in the form of ATP. The more energy the body has, the harder the heart beats, which improves the blood flow and provides more power to the muscles. The higher the energy, the more active and motivated we will feel.
It is a specific type of simple sugar that is found in the cells of every living organism, human beings, plants and animals. It is a basic ingredient of life. Since it is present in almost all foods, we consume a small portion of this substance with every bite.
When it comes into contact with the cells it turns into ATP (adenosine triphosphate) and provides energy to the body. The additional supply of ribose is very useful for athletes and sportspeople who use a large amount of energy while training, since it continues for a long period of time, although the amount of energy is low.
It is an important supplier of energy to the heart and it is specially recommended for those who have heart problems, suffer from heart failure, or are recovering from a heart attack.
It is a vital nutrient that supports the health of the heart
It provides energy to the heart, ensuring its healthy functioning
It improves physical performance by providing energy
It reduces cardiovascular stress caused by an insufficient supply of energy
Effects of Ribose
The human body produces energy in its cells through sugars that are consumed in the diet, specially through ATP or adenosine triphosphate, which is the main energy supplier for the body.
When the energy reserves are spent, they must be restored once again. This renewal is especially important after suffering a disease, being exposed to stressful situations, or being physically exhausted after doing sport or intensive training.
Ribose is a special sugar that helps the body to stimulate the production of energy in the cells and to replenish its reserves. Food supplements made from this sugar encourage a quicker recovery in a completely natural way.
This process of energy recovery is especially important for the heart that has to perform its task 24 hours a day and it is in charge of the proper functioning of the limbs and the body in general. If its reserves are spent, symptoms of exhaustion and heart overload can happen.
After an intense workout session, ATP may need up to 72 hours to fully regenerate the deposits that have been spent during the physical exercise.
Without enough ribose, that replenishment will not be possible, which is the reason why it will need a longer recovery period, or the next training session will not reach the same intensity.
It has been used in medicine with people who have cardiovascular diseases, since it improves the performance of fatigued heart cells.
The scientific studies that have been conducted with ribose on athletes are still not very numerous. But the results with its recent use as a dietary supplement seem to be very promising, since it has been shown that athletes who include it in their supplementation experience a considerable increase in explosive power and strength, as well as a faster recovery.
Ribose supplements help to maintain a stable levels of adenine nucleotides in the cells, which preserves the concentration of ADP and ATP, which results in a quicker replenishment of energy that allows the muscle to work at maximum capacity.
Ribose supplementation may also help to boost the effects of other energy supplements such as creatine, carnitine, or pyruvate (synergistic effect).
These supplements need the presence of ATP substrates which only ribose can produce. To maintain high levels of ATP, ribose ensures that other supplements can act more efficiently.
Ribose is especially recommended for:
Preventing problems of the cardiovascular system
When physical activity is increased or for intensive workouts
When you have a work overload that requires more energy
To treat chronic fatigue
To relieve the stress of everyday life
What foods contain Ribose?
It is present in all food products of animal or vegetable origin, although in different amounts. When we need to perform physically or in times of stress, the supply of ribose through food may be insufficient to meet the body's requirements, which is why it would be very useful to consume it in the form of a dietary supplement.
What are the symptoms of a Ribose deficiency?
When there is a lack of ribose, the body only has a limited amount of energy to perform its functions. If this amount is spent, the body takes a long time to recover, since it needs to perform complex biochemical processes. By using a ribose dietary supplement, we can accelerate this process of energy replenishment.
How and when to consume Ribose?
If you are using it to improve your athletic performance, it should be immediately consumed before or after workout. In the field of sports competition it may be necessary to provide slightly higher doses in order to meet the energy requirements of the body. After consuming ribose, the level of glucose in blood is reduced, so it is highly advisable for diabetic people to use supplementation.
It is produced by our body in the same way as creatine, but this is never enough when there is an extreme muscle deterioration that can happen when doing certain sports.
Even though ribose is found in food, the body sometimes needs an extra energy supply, like the case of athletes and sportspeople who do intensive workouts.
In these cases, meeting the ribose supply though dietary supplements is the most useful thing to do. Consuming ribose supplements is also helpful for people who suffer from cardiovascular problems.
Ribose recommended intake
It is a natural, safe, and non-toxic substance. In fact, ribose exists in all the cells of the body. The recommended intake is 3g a day, 30 minutes before physical training. This amount can be increased to 2.5g, 30 minutes before exercise and another 2.5g immediately after.
Does Ribose have any side effects or interactions?
When ribose supplements are used at their recommended intake, there are no interactions with other medicines. There are no side effects since the substance is transformed in the organism into other types of sugars.
Who can benefit from Ribose?
Sportspeople and athletes who train frequently
Those who suffer from chronic fatigue
People with cardiovascular problems
Those who work under a lot of stress, since it can improve their performance
Everyone, since it is one of the leading suppliers of energy to the body
What do the experts say about ribose?
The experts agree that the additional intake of ribose helps the body in all situations where an increase in energy is required. Clinical studies have shown that this vital substance encourages the optimal functioning of the heart and that it also helps patients suffering from COPD, MAD deficiency, chronic fatigue syndrome, or fibromyalgia.
This monosaccharide can improve your quality of life by increasing the cell energy in your body. If you are a triathlete or even a retiree, a lack of energy is a real problem that can seriously affect your health and vitality. Ribose can help you lead an active life, full of energy.
Ribose is a vital substance that provides energy to the body at a basic level. It is the backbone of essential cell compounds, such as purines and pyrimidines.
For some people, physical activity consists on intensive training for a marathon, running ten kilometres or doing a triathlon. For others, it is limited to going out to buy bread or going shopping at the mall. In any of these situations we always use our muscles.
Regardless of the level of effort, whether or not it is of high intensity, the impact on our bodies is the same: we use the muscles and need to have energy to do so.
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