is a simple carbohydrate molecule found in EVERY cell in the human
body. D-Ribose is critical in the continuous production of ATP, the
molecule which gives our muscles and our heart the energy they need to
perform. Research indicates that supplementing with Ribose is an
effective way to increase energy levels (ATP) within the muscle cell,
enhance muscular performance, and aid in recovery after high intensity
should I use Ribose?
As is the
goal of many of today's top supplements, including HMB, L-Glutamine
and Creatine, Ribose is used in an attempt to boost strength levels,
enhance gains in muscle size and strength and prevent muscle tissue
breakdown that can occur subsequent to strenuous exercise. By
supplementing with ribose, an athlete can increase their muscle ATP
levels and thereby produce more energy during short, intense bursts of
activity, like weight training and sprinting. All muscles in the body
rely on a constant supply of ATP for the energy they need to function
properly. When we place great energy demands on our heart or skeletal
muscles through intense physical exercise, our muscles become deprived
of oxygen due to diminished blood flow. This oxygen deprivation leads
to a drastic decrease in muscle ATP/energy levels. Studies have shown
that muscle ATP stores can be decreased by as much as 60-70% following
exhaustive exercise and that it can take over 72 HOURS for these ATP
stores to be adequately replenished. During this recuperation period,
muscular strength and endurance maybe GREATLY diminished. D-Ribose has
been shown to dramatically enhance the rate at which ATP is
replenished in the muscles decreasing the recovery time from 72 HOURS
to as little as 12 HOURS! D-Ribose is absorbed VERY efficiently with
95% of what you consume delivered to the bloodstream. D-Ribose will
have no effect on heart rate or blood pressure and should be taken
approximately 1 hour before exercise and immediately after. Also,
D-Ribose, when taken with Creatine Monohydrate, has a synergistic
effect on muscle strength, endurance, and recovery making this combo
one of the most potent weapons in an athlete's arsenal. Finally,
D-Ribose also gives the body a SUDDEN JOLT of energy when taken, and
will thus help as a preworkout supplement.
research has been done on Ribose?
of studies done on D-Ribose are to numerous to list here. Ribose has
been studied since the 1950s, and even though the benefits have been
known for over 40 years, the high cost of manufacturing made it
unavailable to the masses. Now with increases in manufacturing
technology, Ribose has become affordable enough for anyone to use it.
doses of Ribose should be taken?
there is no definitive guide on how much ribose should be taken, most
experts agree that large amounts should be taken as a "loading
phase" for the first week of supplementation when the body is
most responsive. For this loading phase 3 grams taken 3-4 times a day
should be sufficient. Then, once the muscles are saturated with
ribose, a maintenance dose can be consumed. This should range from 6-9
grams a day.
side effects are caused by Ribose?
As of yet,
no known side effects have been reported from the use of Ribose.
Ribose is a natural nutrient produced by our bodies and is believed to
I cycle Ribose?
has been no evidence to suggest that cycling ribose can be
advantageous. However, the cost prohibitive nature of supplementing
with ribose as well as the potential to "down-regulate" its benefits,
might pose a case for cycling. Some cycling schemes that are similar
to creatine's include: a prolonged period using a maintenance dose,
say 4-6 weeks, followed by another "loading phase", and a
4-6 week reduced dosage pattern followed by a loading phase. As is the
case with all supplementation, better judgment is the key to success.
Knowing your body and its limits is as crucial to proper
supplementation as it is to proper training.