Does Ribose Matter?

Ribose is a simple sugar now available in capsule form and it will likely start appearing as a sports drink ingredient. This 5-carbon sugar, also called a pentose, occurs naturally in all living cells. In addition to forming the carbohydrate portion of DNA and RNA, ribose begins the metabolic process for production of adenine triphosphate (ATP), the energy source that drives muscle contraction during exercise. Without ribose, the body can't generate ATP.

The body produces ribose through a series of metabolic reactions that begin with glucose, another simple sugar. As food is digested, certain portions are used to manufacture protein, essential fatty acids and other compounds. Some of the food is converted to glycogen and stored away. When glucose in food is metabolized, part of it goes directly to energy production, while some is directed to the production of ATP. Ribose is also made at this point and directed to ATP production.

Ribose supplements skip the slow conversion of glucose to ribose. Athletes should take 2 to 3 g of ribose per day to ensure the adequate restoration of ATP during hard training.

—E.B.