Betaine (TMG) for Enhanced Athletic Performance
Betaine anhydrous shows promise for strength and body composition, but trials conflict.
Overview
Verdict
How It Works
Dosing & Protocol
Typical dose
- Recommended dose
- 2.5 g/day, split into two 1.25 g doses with meals
- Expected timeframe
- 6-8 weeks
Protocol
- form
- Betaine anhydrous (trimethylglycine) powder
- timing
- With meals; taken daily regardless of training days, since the effect builds over weeks
- duration
- 6-8 weeks before judging
- titration
- No titration needed; 2.5 g/day is the dose used in the trials
- honest note
- Several trials at 2.5 g/day report improved bench press work capacity and lean mass in trained men; others find nothing. Treat it as a personal trial with a defined endpoint
- measurement
- Bench press work capacity (total reps at a set load) at baseline and week 6
- starting dose
- 1.25 g twice daily with meals
Evidence
What the studies say
No studies are yet linked to both Betaine (TMG) and Enhanced Athletic Performance.
Safety
Caveats
Results are genuinely inconsistent, and most positive trials are small and in trained men - if six weeks changes nothing measurable, stop. Betaine at 6 g/day raised total and LDL cholesterol in trials, so stay at 2.5 g/day and do not stack it with a separate high-dose TMG product. Mild gastrointestinal upset and a fishy body odour can occur. Not established in pregnancy or breastfeeding. People with kidney or liver disease should check with a doctor.
Less likely to help if
Medical Disclaimer
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Individual results may vary. The statements on this website have not been evaluated by the Food and Drug Administration. Products and information are not intended to diagnose, treat, cure, or prevent any disease.