1) What is Betaine?

Betaine (otherwise known as trimethylglycine) is a popular pre-workout ingredient for its potential roles in enhancing physical performance and improving body composition.

Betaine is naturally found in the diet in foods such as beets, wheat bran, spinach, & shrimp, but most people tend to intake small amounts from the diet.  It can also be derived from the breakdown of the water-soluble vitamin choline in the liver and kidneys.

Betaine‚Äôs primary physiological roles is to serve as an osmolyte and methyl donor.  As an osmolyte, betaine can help maintain fluid balance and protecting cells against dehydration.  These actions may exert benefits on performance and muscle growth by aiding cellular hydration during exercise and promoting muscle protein synthesis during recovery.  As a methyl donor for the transmethylation of homocysteine to methionine in the liver and kidneys, betaine may support the synthesis of creatine along with muscle protein synthesis. 

Research involving betaine supplementation has grown over the past several years.  Despite some mixed findings, evidence suggests that betaine may enhance body composition and increase markers of muscle strength and power.

Betaine serves serve as an osmolyte and methyl donor which could aid in cellular hydration, promote muscle protein synthesis, and support the synthesis of creatine. Betaine supplementation has shown promise for improving body composition and enhancing muscle strength and power. 

Body Composition