REHYDRATION OF CELLS
Natural betaine assists with rehydration when mixed with electrolytes by restoring your optimal fluid balance and transporting electrolytes and glucose to the muscle cells.
Betaine aids hydration by protecting the cells from the stress that is put on cells when a muscle is overworked while in a state of dehydration.
Researchers believe that betaine increases performance because of increased hydration, and as ATAQ likes to say, making your water work harder. Betaine will increase the percentage of water inside your muscle cells which means more hydrated muscles. This increases the “pump” in training reps or endurance strength exercises.
INCREASED ENDURANCE
Betaine can increase your endurance and resistance training performance. The hydration of cells keeps your body going longer. Endurance is closely tied to muscle strength; so by increasing muscle mass, betaine improves endurance as well.
A study done by the Journal of the International Society of Sports Nutrition found that after taking betaine for two weeks, the study participants improved muscle endurance. This was found by testing and monitoring a lower body workout by increasing the number of squats performed. Within one week, participants were able to see a noticeable increase in squat reps while taking Betaine.
Several groups of researchers have also discovered that betaine supplementation in participants resulted in them being able to sprint for almost 40 seconds longer, complete more total reps in bench press workouts, and pedal with more power in cycling workouts than the placebo group of subjects drinking just water.
IMPROVED NUTRIENT ABSORPTION
Betaine’s benefits go beyond just working out--it also helps you get the most out of your meals. One study by the American Journal of Clinical Nutrition found that Betaine supports the body’s conversion of protein into amino acids, as well as metabolism of amino acids and carbohydrates.
This means that you won’t need to worry about stuffing your body with proteins to ensure that you get all the amino acids you need. Your body will be more efficient at protein and carb metabolism. You’ll get more of the essential nutrients from your meals so you won’t need to eat as much.
INCREASE MUSCLE GAIN AND FAT LOSS
A team of University of Connecticut researchers learned that subjects who took 1.25 grams of betaine 2x/day saw an increase in their muscle strength by 25% and a 20% increase in muscle power.
This process of cell fluid regulation promotes pumping and therefore overall muscle growth. Combined with hypertrophy processes, which stimulate protein synthesis, this results in muscle mass increase.
Betaine has a “pumping” quality of cell hydration, which means the cells swell, creating a larger visual effect. Betaine also enhances muscle hypertrophy, and has the additional function of lowering levels of nitric oxide, which helps regulate the cell fluid circulation and creates a “swollen” effect.
LOWER HOMOCYSTEINE LEVELS
Betaine lowers Homocysteine levels by providing essential nutrients like B12 and B6 to your body. What does that mean for you? Well, Homocysteine is connected to heart disease, liver failure, and digestive problems. So by lowering the level of Homocysteine, Betaine is able to help prevent or lower the risk for these conditions.
ARE THERE SIDE EFFECTS?
Honestly, not really. In healthy people especially the side effects are very, very uncommon. Some people can experience diarrhea or nausea--although this is rare. Also, remember it is important to consult a physician prior to starting betaine supplements if you are taking medications for heart disease or liver function.
HOW TO GET THE MOST OUT OF BETAINE
As with any natural supplement, betaine cannot create results on its own. You have to pair proper nutrition with betaine like incorporating real foods into your diet. By real foods we mean no more junk foods from the vending machine on your lunch break, but instead try starchy vegetables and protein-rich options. Try to eat more fiber, calcium, and healthy fats (like avocado!) too.
Portion size is also super important in muscle growth and weight loss, depending on your goals. It’s recommended by health experts to have:
Vegetables—2 to 3 cups.
Fruits—1½ to 2 cups.
Grains—5 to 8 ounces.
Dairy —3 cups (fat-free or low-fat)
Protein—5 to 6½ ounces.
Oils—5 to 7 teaspoons.
You also should be committed to daily training sessions for at least 30 minutes, five times a week.
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