Can You Improve Training Performance Through The Use Of Betaine

Apr 13
07:58

2012

Ben Wain

Ben Wain

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Not much is known about the amino acid known as Betaine, therefore the key part it plays in muscle regrowth is also overlooked. Read on to get a better insight of what it exactly is and why it should be considered a key supplementation along with a rigorous training regime.

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With regards to sports nutrition,Can You Improve Training Performance Through The Use Of Betaine    Articles sports supplements and exercise, the majority normally think of protein, fat burners, and perhaps amino acids. No doubt, the previously mentioned will have a role to play to improve your sporting performance; however, are you missing out on anything else you could include to improve your performance and gains.New studies have begun to show the important role of the unpopular amino acid named betaine. Many people have no idea what betaine is or how important it is to their nutrition and training. We will have a go at changing that with some basic information covering it in this article, and mention the evidence to back it up. Quite simply, if you are not consuming 2.5 grams of betaine on a day to day basis, you might not be maximising your strength and size potential. As mentioned by Hector L. Lopez, CSCS, a Spine and Sports Medicine Clinician and Researcher, “as a clinician who treats athletes and is also interested in maximising training performance, preliminary evidence is quite strong for betaine as a useful tool in assisting high-level metabolic functions. Specifically, methyl group metabolism and osmoregulation may prevent multiple mechanisms to decrease fatigue and improve performance during high intensity activity”.So what exactly is betaine? A by-product of an amino acid named glycine, which was isolated for the first time in the nineteenth century from sugar beets. It is created in the liver and kidneys from choline, and lives naturally in many foods. It has been used for quite a few years as a feed preservative in fish, poultry, pigs and lambs to reduce levels of stress and improve food efficiency (i.e. lower body fat and improve muscle mass). Common intake in human beings is around 100 to 800 milligrams day to day. There are several tasks performed by betaine. The primary is possibly the supply of methyl groups, mostly to homocysteine, to produce methionine, which therefore furthers cardiovascular health by reducing arterial plaque formation. Secondly, it also has a vital role in the organisation of cellular hydration and fluid homeostasis. This basically means betaine helps your body's cells cytoplasm keep their water content. This is pivotal to exercise performance as it supports the prevention of dehydration-engendered decrements. Other functions include bettering the digestion of creatine (vital for improved power and stamina) and carnitine (important for the transportation of fatty acids and repair) within your body.Studies at the College of New Jersey provided twenty-four people with 1.25 grams of betaine twice per day drank with Gatorade over a time of fifteen days. The same amount of people took a placebo over the same period. After seven days of resistance training, the participants taking betaine performed an increased number of repetitions on their squats than the participants who took the placebo. The University of Connecticut decided to take the trial further, this time twelve people were supplied either the same (1.25 grams two times a day) or a placebo over two weeks, then followed a two-week window before taking the opposite (betaine or the placebo) for two-weeks. This time results were a lot more conclusive, vertical jump height, isometric squat power, bench press throw power (30% of 1RM) and regular bench press all went up greatly after the participants had been supplied betaine.Anybody partaking in power and strength or stamina training should think about consuming a betaine supplement. Those who neglect primary sources of folic acid, vitamin B or betaine in their day to day nutrition should also consider. This takes into account primarily wheat foods such as wheat bran, wheat bread, wheat germ, spinach, and beets. Based on the above research, try to ingest 1.25 grams two times a day combined with a high carbohydrate drink.