What Wednesday: Betaine

What Is It: Betaine is an amino acid that aids in body composition helping speed up muscle growth due to its reaction in the body. Betaine has been shown to help increase the uptake of creatine within the body along with increasing protein synthesis (amount of protein your body can absorb). The official name of Betaine is trimethylglycine and is the hottest supplement in the strength game. 

Betaine is a derivative of the nutrient choline (means choline needs to be present to be synthesized). Betaine is created when choline and glycine are combined. The ingredient is considered to be an aid in providing healthy liver function, detoxification, and cellular function in the body. Cellular function means muscle. This ingredient will help you build and rebuild muscle like never before. 

In 2010 a study at the University of Connecticut reported an increased muscular output and muscle force production from Betaine supplementation. A 2009 study focusing on college students showed improved muscular endurance in just two weeks. The real study that made this ingredient famous was the one in 2013 by The Journal of the International Society of Sports Nutrition where they concluded that athletes supplementing with Betaine was able to improve their body composition, increases arm size (up to 10% increase), increases in overall strength, and more muscle endurance. 

The serving size for this test was 1.25g of Betaine twice a day making the clinical does 2.5g total. 

Betaine is found is so many of your everyday foods. Such as Wheat Barn, Quinoa, Beets, Spinach, Sweet Potatoe, Turkey, and Beef. 

Betaine is usually found in Pre-Workouts due to its effects on strength. You rarely find it as a single ingredient due to it being such a small dose and very inexpensive. 

Here are the top selling pre-workouts with Betaine: 

Campus Protein Fuel: 

Dymatize PRE W.O.

MusclePharm Assault

About the Author: Mike has been in the fitness industry for over 6 years mastering and understanding supplements. He focuses strictly on how particular ingredients create a cause and effect relationship in the body through supplementation. Ever since his passion was born for fitness and supplements, it has been his desire to educate and spread his knowledge. If you have any questions for him, please comment below.