Sports nutrition vs. Sports performance: How much supplemental ribose does your body need?

April 8th, 2013

Supplemental ribose is used by Olympic athletes, weekend warriors and people who simply need a steadier energy level to keep up with their hectic lifestyles. What’s the “best” ribose dosage? Should a world-class runner strive to get the same amount of ribose as someone training for his first half marathon? As a parent juggling a full-time job plus the schedules of two active kids?

The dosage spectrum

Experts explain that even small amounts of ribose will assist you in recovering and/or maintaining cellular energy. However taking multiple large doses of any supplement – not just ribose – does no good if your body simply does not need it. For example, the recommended dietary allowance (RDA) of Vitamin C for adults ranges from 75 mg to 120 mg depending on an individual’s gender and other factors.

For ribose, the daily goal for wellness is to ingest somewhere within the 3-6 gram range. But that doesn’t mean lower doses may not also be effective, depending on your individual circumstances. In fact, many people may benefit from much lower amounts.

How do you use your body’s energy reserves?

You may want to first determine your general category for energy usage:
• Supplementation: You want to take incremental amounts of ribose in an attempt to give your body the ability to maintain a steadier energy level over time.
• Sports nutrition: You may be an amateur athlete or weekend warrior. The way you eat, and the supplements you use including ribose, are chosen to maximize your physical performance.
• Sports performance: You are an athlete competing at the top of your game. You may need larger doses of ribose to sustain the physical exertion you put forth in your training and during competition.

Supplemental ribose guidelines

Now compare your energy requirements with what you may want to try to accomplish with by supplementing with ribose.

  • 250 mg/day:  This is the lower limit of the threshold, stipulated by the Food and Drug Administration (FDA) for health claims to be made about ribose. At this level, research indicates that ribose:
    • Speeds energy recovery
    • Replenishes energy reserves
    • Builds ATP in heart and muscles
    • Preserves daily cellular energy levels
    • Regenerates energy


  • 1.5 gm or more/day: At this level of supplementation, research has found that ribose:
    • Helps fight fatigue
    • Increases vitality
    • Makes you feel better
    • Fights fatigue
    • Improves physical performance
    • Increases athletic performance
    • Improves exercise tolerance and physical function
    • Decreases free radical formation during exercise
    • Aids in athletic performance
    • Improves mean power output
    • Helps conserve energy during exercise
    • Improves muscle recovery following exercise
    • Increases cardiac efficiency during exercise
    • Improves endurance


  • 3 gm or more/day: At this level of supplementation, research indicates that ribose:
    • Relieves post-exertional muscle cramping and soreness
    • Reduces muscle cramping and soreness


High-performance athletes may need upwards of 10-15g of supplemental ribose daily depending on their level of exertion and the duration of their exercise.

What is ribose, and how does it work?

April 1st, 2013
woman jogger drinking

Every cell in our body makes ribose. Ribose is the rate-limiting compound in the production of energy compounds called Adenosine Triphosphate (ATP), which are like fuel for our cells. ATP provides us with the energy to run our bodies. It releases energy much like burning wood releases heat (energy) as its carbon bonds break. Our bodies are great at recycling. Each ATP molecule in our bodies gets used up and regenerated about 10,000 times a day.

If your body is rapidly using your stores of ATP (for instance when you go for a jog or shovel snow) and it doesn’t have enough ribose on hand to replenish its energy compounds, then it’s got to make them another way. That alternative process can be slow, and it may even result in an unhealthy accumulation of toxic molecules.

Meanwhile, as you wait for your body to create more ATP, you will still be in a recovery mode. That’s why you may still feel sluggish, stiff or sore even after you’ve rested for a while.

Some cells make ribose quickly. Others – including cells in your heart and muscles – make it very slowly because they are designed to preserve glucose. But when you supplement with ribose, your body will be able to quickly rebuild the depleted ATP and you’ll recover from exercise much faster. You also won’t fatigue as quickly, so you may be able to train longer and harder.

What you should know about supplementing with ribose
Unlike most sugars (fructose, sucrose and glucose) which fuel energy recycling, Bioenergy Ribose is a functional ingredient that drives energy maintenance and recovery by actually making energy compounds and keeping them in muscle cells. Bioenergy Ribose’s helps your body to rebuild and maintain energy compounds which helps fight fatigue and increase recovery.

Bioenergy Ribose also has a negative glycemic index and does not raise blood sugar levels as do most sugars.

Bioenergy Ribose is manufactured to the highest standards in the industry. It is FDA GRAS-affirmed (Generally Recognized As Safe), and is certified pure. Bioenergy Life Science, Inc., manufacturer of Bioenergy Ribose, conducts continuous and rigorous quality assurance tests to meet customers’ needs. Bioenergy Life Science also protects the integrity of its Ribose with patents on its use in the U.S. and other countries through the company’s all-inclusive patent portfolio. British Retail Consortium, a leading global safety and quality certification program, also gave Bioenergy Life Science an A-level rating, the highest, for its exclusive manufacturing facility. This gives our customers security in knowing that the products produced in our facility are manufactured to the highest industry standards.