What Is Betaine Anhydrous

Pre-workout supplements can enhance your training by improving strength, endurance, and strength. But like so many things, not all pre-workouts are created equal. High-quality pre-workout supplements are only as good as the ingredients of their formulation and the dose of those ingredients. Betaine, is one of those ingredients. We’re going to discuss the benefits of betaine and how it can help improve your athletic performance.

WHAT IS BETAINE ANHYDRUOS

Betaine anhydrous (trimethylglycine) is an organic osmolyte first isolated from sugar beets, but found in many foods, including spinach, beets, and whole grains. It’s a naturally occurring byproduct of sugar beet refinement, derived from the cessation of choline. Betaine is composed of the amino acid glycine, with three additional methyl groups, hence the name trimethylglycine.

The mechanisms by which betaine affects ergogenic benefits such as strength and body composition, are not fully understood. Betaine acts as a methyl donor. A methyl donor is any molecule, that can transfer a methyl group to another molecule. Betaine’s main role is in the methylation of the amino acid homocysteine to form methionine. Therefore, it’s purported that betaine may increase creatine synthesis. Betaine that does not participate in methylation metabolism is used as an organic osmolyte in the regulation of cell volume [R]. Other mechanism predict that betaine may positively affect exercise performance through favorable lactate and preferential fatty acid substrate metabolism.

BENEFITS OF BETAINE ANHYDROUS

Several studies have found that betaine anhydrous may improve changes in body composition and muscular performance, offering ergogenic benefits during resistance training protocols.

BETAINE IMPROVES STRENGTH

Betaine participates in the methylation of homocysteine to form methionine. Methionine is critical in the synthesis of creatine. Therefore a proposed mechanism of betaine, is it’s ability to improve strength and power, by increasing creatine availability and enhancing muscle protein synthesis [R].

A study conducted by the Department of Health and Exercise Science at The College Of New Jersey, examined the effects and efficacy of betaine supplementation on muscle endurance, power, and the rate of fatigue in healthy males.

Twenty-four subjects were randomly assigned to either a betaine or placebo group, with a daily supplement protocol for two weeks. At two weeks, the number of reps performed and peak power was significantly greater in the betaine group as opposed to placebo. Therefore, the study concluded that betaine supplementation may improve muscular endurance and increase rep volume [R].

BETAINE OPTIMIZES BODY COMPOSITION

Optimal body composition is achieved through reducing body fat and building lean muscle mass. Studies have shown that betaine may improve body composition and exercise performance, by potentially increasing creatine availability [R].

A study published in the Journal Of The International Society Of Sports Nutrition, investigated the effects of betaine supplementation on body composition and performance in female collegiate athletes.

The study found statistically significant results for changes in lean mass, muscle size, and performance indicators such as vertical jump, squat, and bench. The study also found a significant reduction in body fat percentage and fat free mass. Therefore, betaine supplementation may enhance reductions in body fat without affecting losses in strength [R]. Underlying mechanisms responsible for changes in body composition could involve the stimulation of lipolysis [R].

BETAINE IMPROVES PEAK POWER

Power is a function of energy output over a specific distance. For bodybuilders and powerlifters that means how much energy they can put into a barbell over the course of each rep. For cyclists, or endurance athletes, it’s how much energy goes into each revolution, with the spin of the tires, or when you create momentum during your row. Peak power is a critical metric for athletes who perform at 90-100 percent of maximum output for short periods of time. These kinds of activities require a combination of strength, velocity, force, and neuromuscular adaptations.

A study published in the Journal Of The International Society Of Sports Nutrition, sixteen recreationally active subjects (7 females and 9 males) completed three sprint tests each consisting of four 12 sec efforts against a resistance equal to 5.5% of body weight; efforts were separated by 2.5 min of cycling at zero resistance.

Compared to baseline, betaine supplementation significantly increased average, mean, and max peak power for all subjects [R].

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