Written by Joyce Smith, BS. Nine weeks of betaine supplementation improved body composition of young active resistance-trained women by reducing fat mass, but had no effect on their strength or power performance.
Betaine anhydrous (sometimes referred to as trimethylglycine or “TMG”) is a compound derived from the amino acid choline and known for its ability to improve body strength and build muscle mass in resistance-training protocols 1. Naturally occurring in plant species (especially sugar beets), betaine is also present in wheat bran, wheat germ, spinach, wheat bread, and shellfish, although its content varies considerably with different sources and cooking methods 2. The average intake 3 of betaine from foods in U.S. adults is 100-400 milligrams per day 3, but its ergogenic and body composition effects have been observed at doses of 2.5 grams per day 4.
To date, studies investigating the effects of betaine supplementation on training performance and body composition have been limited and inconsistent, with some studies suggesting improved performance and body composition 4, while others report no relevant beneficial effects 5. No studies evaluating the effects of betaine supplementation when accompanied by structured resistance training have been done in women.
Betaine is thought to effect strength and body composition by acting as a methyl donor 1 to increase creatine availability 4 and accelerate adenosine triphosphate (ATP) recycling, which can improve physical performance by delaying fatigue 4 during high-intensity activities. It functions as an osmolyte 6, improving cellular hydration and resilience to stressors 7, thus enhancing overall work capacity and increasing muscle protein synthesis and muscle mass.
The present study 8 adds to the existing body of literature by evaluating the effects of nine weeks of betaine supplementation with resistance training on performance and body composition in young, active females. Thirty-six female volunteers (ages 18-35) were divided into treatment (2.5 g betaine, n=18) and placebo (2.5 g placebo, n=18) groups with each group equally represented by six different body types: weak lean, strong lean, weak normal, strong normal, weak fat, and strong fat. Body composition, rectus femoris muscle thickness, vertical jump, 1RM back squat and 1RM bench press were measured pre- and post- 8 weeks of training to assess for increased lean mass, reduced fat mass, and improved strength performance.
Twenty-three subjects completed the training (n=11, n=12). Betaine supplementation improved body composition outcomes compared to resistance training alone, but not strength performance or rectus femoris muscle thickness. Both betaine and placebo groups had decreases in fat mass and per cent body fat, with a significant greater relative decrease for betaine group only at post testing. Fat free mass, rectis femoris muscle thickness and exercise performance all increased similarly in both groups with no differences between groups at post testing.
Study limitations include a potential under-reporting of food intake or a suboptimal dietary energy and protein intake that may have produced a calorie deficit in participants; however, the study does suggest a benefit of betaine supplementation as an effective weight loss tool for women who are on a calorie-restricted diet and participating in resistance training.
Source: Cholewa, Jason Michael, Andrea Hudson, Taylor Cicholski, Amanda Cervenka, Karley Barreno, Kayla Broom, McKenzie Barch, and Stuart AS Craig. “The effects of chronic betaine supplementation on body composition and performance in collegiate females: a double-blind, randomized, placebo controlled trial.” Journal of the International Society of Sports Nutrition 15, no. 1 (2018): 37.
© An Open Access article
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Posted September 14, 2020.
Joyce Smith, BS, is a degreed laboratory technologist. She received her bachelor of arts with a major in Chemistry and a minor in Biology from the University of Saskatchewan and her internship through the University of Saskatchewan College of Medicine and the Royal University Hospital in Saskatoon, Saskatchewan. She currently resides in Bloomingdale, IL.
References:
- Cholewa JM, Guimarães-Ferreira L, Zanchi NE. Effects of betaine on performance and body composition: a review of recent findings and potential mechanisms. Amino Acids. 2014;46(8):1785-1793.
- Zeisel SH, Mar MH, Howe JC, Holden JM. Concentrations of choline-containing compounds and betaine in common foods. J Nutr. 2003;133(5):1302-1307.
- Cho E, Zeisel SH, Jacques P, et al. Dietary choline and betaine assessed by food-frequency questionnaire in relation to plasma total homocysteine concentration in the Framingham Offspring Study. Am J Clin Nutr. 2006;83(4):905-911.
- Hoffman JR, Ratamess NA, Kang J, Rashti SL, Faigenbaum AD. Effect of betaine supplementation on power performance and fatigue. J Int Soc Sports Nutr. 2009;6:7.
- Hoffman JR, Ratamess NA, Kang J, Gonzalez AM, Beller NA, Craig SA. Effect of 15 days of betaine ingestion on concentric and eccentric force outputs during isokinetic exercise. Journal of strength and conditioning research. 2011;25(8):2235-2241.
- Craig SAS. Betaine in human nutrition. Am J Clin Nutr. 2004;80(3):539-549.
- Gilles R. “Compensatory” organic osmolytes in high osmolarity and dehydration stresses: history and perspectives. Comparative biochemistry and physiology Part A, Physiology. 1997;117(3):279-290.
- Cholewa JM, Hudson A, Cicholski T, et al. The effects of chronic betaine supplementation on body composition and performance in collegiate females: a double-blind, randomized, placebo controlled trial. J Int Soc Sports Nutr. 2018;15(1):37.
