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.
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. 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. 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. So betaine could potentially increase your lifts significantly.
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. So the results from this experiment were inconclusive, showing different results for different exercises.
How much does it cost?
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.
- Betaine supplementation enhances anabolic endocrine and Akt signaling in response to acute bouts of exercise. Jenna M. Apicella, Elaine C. Lee, Brooke L. Bailey, Catherine Saenz, Jeffrey M. Anderson, Stuart A. S. Craig, William J. Kraemer, Jeff S. Volek, Carl M. Maresh [↩]
- Effect of betaine supplementation on cycling sprint performance. J Luke Pryor, Stuart AS Craig and Thomas Swensen [↩]
- Ergogenic effects of betaine supplementation
on strength and power performance. Elaine C Lee, Carl M Maresh, William J Kraemer, Linda M Yamamoto, Disa L Hatfield, Brooke L Bailey, Lawrence E Armstrong, Jeff S Volek, Brendon P McDermott, Stuart AS Craig [↩]
- Effect of betaine supplementation on power performance and fatigue. Jay R Hoffman, Nicholas A Ratamess, Jie Kang, Stefanie L Rashti, Avery D Faigenbaum [↩]