Improve power output, strength, and lean body mass with betaine
Betaine, also known as trimethylglycine (tmg), is an organic compound that’s naturally found in some foods, such as sugar beets, spinach, and shellfish. Betaine is also produced by the body from the metabolism of choline. Betaine is a modified version of the amino acid glycine — its chemical structure consists of glycine and three methyl groups.
Betaine is involved in a number of physiological processes, but it’s most notably used for the methylation of an amino acid called homocysteine. By donating one of its three methyl groups, betaine can convert homocysteine to methionine, which is a key component for the synthesis of creatine.
Creatine is an organic compound that’s essential for exercise performance since it helps regenerate adenosine triphosphate (atp), which is the body’s energy currency. By increasing the body’s creatine levels, betaine may boost muscle strength, power, and size. Methionine also plays an important role in muscle protein synthesis (mps). So having more methionine available for mps is advantageous for enhanced muscle growth.
Betaine is also an organic osmolyte, which means that it can draw water into muscle cells and increase your total water volume. This allows for greater pumps and performance through promoting hydration. Not to mention, some evidence suggests that betaine can reduce lactic acid levels, thus delaying the onset of fatigue. This allows users to train harder and longer!
Supplementing with 2.5 grams of betaine daily may:
- Increase strength, power, and endurance
- Improve muscle growth and recovery
- Promote fat loss
- Support cardiovascular and liver health
It’s important to note that some pre-workout already contain betaine. So if your pre-workout already contains 2.5 grams, there’s no need to add more for that day.
However, it’s recommended to take betaine daily for maximum benefit. So having a standalone betaine supplement on hand can be extremely useful to ensure you’re getting the appropriate amount on both training and non-training days.