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Betaine for Power, Strength Endurance, and Muscle Gain

Daniel Brady | July 5, 2013 in Supplements
Betaine Anhydrous

Betaine is 5 times less well known than creatine, but it also has a place in sport, weight lifting and bodybuilding. As the title of the article suggests, it has many benefits, so read on to see just how effective it is.

Hormonal Changes

Taking 1.25 grams of betaine twice per day for 2 weeks resulted in: 6.4% higher growth hormone post-exercise, 11.7% higher IGF-1, and 12.2% lower cortisol.[1] All three hormonal changes positively influence muscle growth.

Average and Maximum Peak Power

Taking 1.25 grams of betaine twice per day for 1 week had the following effect on bicycle sprints: 6.4% higher average peak power, 5.7% higher maximum peak power.[2] Since betaine can increase leg power for cycling, these results would likely also apply to heavy squats, sprinting and so on. In the context of sprinting, higher average peak power could result in a longer stride length, and in turn, faster times.

Strength and Power

Taking 1.25 grams of betaine twice per day for 2 weeks resulted in: 16% higher bench press power, 24.6% higher isometric bench press, 10% higher isometric squat.[3] So betaine could potentially increase your lifts significantly.

Strength Endurance

Taking 1.25 grams of betaine twice per day for 2 weeks resulted in: significantly higher squat repetitions performed, but lower bench press repetitions performed.[4] So the results from this experiment were inconclusive, showing different results for different exercises.

How much does it cost?

It’s $31 for 1kg if you buy it in bulk powder form from Amazon: Betaine Trimethylglycine. You can get it in tablet form too, from Bodybuilding.com – 100 Betaine Tablets (100g at $100/kg).

Conclusion

Betaine seems to increase strength, power, and elicits hormonal changes in a muscle-building way. It may possibly increase strength and power endurance too. So the research shows it to be an all round effective supplement, making it an extremely effective option for high power sports like sprinting, Olympic lifting, or regular weight lifting.



Email: danielbrady_89@hotmail.com

Daniel has a strong interest in evidence supported fitness training, preparation and supplementation. His goal is to provide clear information that simply works. He’s currently 16 kg of muscle above his starting weight (7kg in the past 12 months), and targeting a continued growth rate of 5kg+ per year.

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