Betaine can be taken daily as a pre or post workout supplement. Research shows a hefty amount of betaine is lost in sweat during a workout, so it would be smart to refuel after an especially difficult workout session. We recommend 1.25 - 1.5 grams, twice a day.
Before a workout, it can help you keep going longer since it pre-hydrates your muscle cells to be ready for all that sweat loss. After a workout, it replenishes the water lost. Either way, you can’t go wrong taking betaine within an hour before or after your intense workout.
BETAINE VS. CREATINE
WHAT IS CREATINE - AND WHY SHOULD I CARE?
Creatine is pretty well-known in the fitness and wellness world. It’s a monohydrate known for its muscle building qualities. Tons of research has gone into the results of its exercise performance enhancing abilities, especially in high endurance workouts like the ever popular H.I.I.T. style. Creatine stimulates muscle hypertrophy that allows it to function as a primary energy storage molecule and reverse the depletion of muscle cell energy loss.
However, although a generally safe supplement, the Mayo Clinic has reported several drawbacks of creatine. This can include, but is not limited to, kidney damage, liver damage, kidney stones, weight gain and bloating, muscle cramps or digestive problems including constipation or diarrhea.
SO, WHY CHOOSE BETAINE?
In comparison, Betaine has more of a “swelling” quality of cell hydration. Many bodybuilders love betaine for its proven effectiveness in increasing muscle size by this swelling affect. In a study published by University of Springfield, when two groups were asked to take 1.25 g of betaine twice a day, the group taking betaine increased muscle mass by 1.8kg and reduced body weight by 3 kilograms. The group not taking betaine reported no muscle swell or weight loss.
The downside for many people thinking about starting Creatine supplements is that it can raise your hormones, including testosterone. Athletes, especially young women, may not be interested in this. Although both are naturally produced in the body, many think of betaine as the “more natural” supplement given its neutral hormonal impact.
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