Betaine

Summary

Helps raise muscle carnosine level which delays muscle fatigue during intensive workouts resulting in longer workouts and overall increase in muscle mass formation.

Research

A study done in 2013 on long term betaine supplementation in experienced strength trained men showed that subjects supplementing with betaine managed to increase muscle mass by 4 pounds while as the same time decreasing body fat by 7 percent. The group that received a placebo showed no such improvements ( Cholewa JM, 2013 ). 

Special Precautions & Warnings:

There is no recommended daily amount for betaine, yet supplementation of 1 to 2 grams a day is considered safe. 

Pregnancy and breast-feeding: Not enough is known about the use of betaine hydrochloride during pregnancy and breast-feeding. Stay on the safe side and avoid use.

References

Cholewa JM, Wyszczelska-Rokiel M, Glowacki R, Jakubowski H, Matthews T, Wood R, et al. Effects of betaine on body composition, performance, and homocysteine thiolactone. J Int Soc Sport Nutr. (2013).

Thumbnail image by Jü, public domain, via Wikimedia Commons