30 Seconds SummaryBetaine: The Other Beet Supplement
- Betaine, or trimethylglycine, is a lesser-known fitness supplement derived from sugar beets, also found in foods like spinach and shrimp, typically consumed at 0.1-0.4g/day in diets.
- Historically used in the livestock industry to increase meat yield and decrease fat, betaine has shown potential in human studies for improving body composition and performance.
- Research reveals betaine may enhance fat loss by promoting lipolysis and reducing lipogenesis, and it may aid muscle mass increase through effects on pathways like insulin/IGF-1.
- Some studies suggest betaine can enhance performance by increasing cellular hydration and protecting cells, possibly boosting strength, power, and endurance in trained individuals.
- Despite promising outcomes in some small studies, overall effects on strength and power performance are inconsistent, and more research is needed to confirm these benefits.
- Betaine is found in pre-workout blends but typically not highlighted as a main ingredient. Studies show it may boost lean mass and power output under resistance training conditions.
- Higher dosages up to 3-6g/day, mimicking successful animal feed applications, might offer more pronounced benefits on lean mass and strength, though safety and efficacy at these levels require further exploration.
- While not yet proven to deserve top-tier supplement status like creatine, betaine might be worth considering, especially for those focused on body composition and hypertrophy goals.
Stronger By Science
Eric Trexler
