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| Ribose is a 5-carbon sugar that, in addition to being the carbohydrate component of RNA and DNA, initiates the metabolic production of adenosine triphosphate (ATP). ATP is the major source of energy that muscle tissue uses during exercise. The ATP molecule generates the energy for muscle contractions by releasing phosphate. The missing phosphate is then restored by creatine phosphate. Many athletes supplement creatine to insure that muscle cells can replenish ATP as quickly and efficiently as possible. This supplementation usually results in a 10%-15% increase in strength.
Unfortunately, intense exercise reduces ATP levels. The body uses ribose to replenish these ATP molecules. In a series of human tests conducted from 1986 to 1993, both men and women performed 30 minutes of aerobic exercise. Biopsies showed decreased levels of muscle glycogen, phosphocreatine, and ATP. Research also shows that high intensity exercise can decrease ATP by as much as 37% percent . Lowered ATP levels in turn reduce performance in both the endurance athlete and the resistance trainer. Both fast-twitch (contract more rapidly) and slow-twitch (go longer before they fatigue) muscle fibers use ATP for energy to contract.
In 1991, D.R. Wagner, et al., studied the effects of oral supplementation of ribose. Three patients with ATP deaminase deficiency were given 3 grams of ribose every 10 minutes, beginning 1 hour before exercise until the end of the exercise period. (This is a lot of ribose.) Although ribose supplementation did not increase maximum exercise capacity, two of the three patients found that exercise-related muscle stiffness and cramping disappeared almost completely.
In an unpublished study from Ball State University, Indiana, two subjects were given three 10 gram doses of ribose for three days before a three-day exercise program, and two subjects were given a glucose placebo. The subjects were then tested for performance and recovery over a three day period in which they did 15 repetitions of 10-second sprint cycling, with a resistance of 7% of body mass, and 50 seconds of rest between sprints. The researchers found that peak power was 9.9% higher and average power was 9% higher in the two subjects taking the ribose. In addition, recovery as tested by muscle biopsy was higher both immediately after exercise and 48 hours after exercise.
While the above studies were conducted with high doses of ribose, other research has shown 2.2 grams per day to maintain ATP levels. The most common recommended dose for athletes is 3 to 5 grams per day. Ribose works synergistically with creatine. It also seems to increase the effects of pyruvate and l-carnitine.
Copyright by Chip Engelmann 2001
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