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What Do You Need to Know About Betaine?
If you’re part of the fitness world, then the chances are that you know a little bit about Betaine. Even if you don’t know much – that’s okay. It’s easy to get swept away in the latest fitness fads and workout supplements that hit the market. However, you need to make sure you understand what these substances really do for your body.
Betaine has been getting plenty of media attention these days, even though heart doctors and experts have known about it for quite some time. It’s something of a newcomer to the supplement space, but Betaine could be one of the best ways that you can boost your workout when you’re figuring out how to lose belly fat, and how to improve cardio health. I’m going to teach you how to use results-driven training, and Betaine for maximum benefits.
Here’s the deal…
You’ll find Betaine in a number of muscle-building and pre-workout supplements, and here we’re going to take a look at how it works. In this article, you’ll learn what Betaine is, what to expect when you start taking it, and the truth you should know about this substance, straight from personal trainer Marc Dressen.
What is Betaine?
When you’re trying to figure out how to lose belly fat, it’s natural to look at different supplements and other solutions that might help you to boost your workout routine. Betaine is a type of amino acid that can be found in various foods, including quinoa, beets, spinach, and more. Betaine is known for its ability to act as a methyl donor, and an osmolyte.
If you don’t really know what those words mean, let me explain. Betaine is rich in a special group of hydrogen and carbon molecules that we call “Methyl groups“. These groups are passed around the body in methylation, which is a vital part of the physiological processes that we encounter daily. Betaine is also an osmolyte, which is a substance that helps to balance the level of fluids in and outside of cells.
So, why do people supplement with this substance?
Well, there are three answers:
- To maximise heart health
- To improve exercise performance
- To enhance digestion
Taking Betaine: What to Expect
When it comes to taking Betaine, the first thing you need to know is what the “clinically effective” dose for this substance is. In other words, that means figuring out exactly how much of the substance you need to take to get a good result or impact. For betaine, the dose that is suggested will depend on why you’re taking the substance. For instance, here’s what science tells us so far:
- If you want to improve muscle gain, workout performance, and enhance fat loss, then you’re going to need to take between 1000 and 6000 mg of betaine per day, according to studies that reported positive results.
- If you’d like to enhance your digestion, then you’ll need to take Betaine HCI in doses that range between 650 and 2000 mg per day.
- If you’re looking to improve your liver function, or fight off liver disease or damage, then you’re going to need to take about 1000 or 2000g of betaine three times every day, according to research.
- If you’d like to limit your homocysteine levels and ensure better liver function, then the lowest dose you can take to expect results is around 500mg every day.
One good thing to keep in mind is that with healthy people, it’s unlikely that you’ll experience any negative side effects from taking betaine regularly. However, some people can experience instances of nausea or diarrhoea, but this is quite rare.
In certain cases, when you’re taking quite a lot of betaine every day, you might find that your sweat and breath takes on a kind of fishy odour. If this happens with you, you can supplement with about 200mg of B2, or riboflavin every day to reduce the smells that you’d rather avoid the next time you hit the gym.
It’s also worth noting that if you’re taking any medications for heart disease, or liver disease, or you’re at particularly high risk of heart disease, then you’ll need to consult with your doctor before you start supplementing with betaine. It should still be safe for you to take this supplement, but it’s generally better to be safe than sorry when meeting your training goals.
What Results will I Get from Betaine?
It’s important to remember that with Betaine, as with all natural supplements, you need to be realistic with your expectations. Remember that supplements aren’t going to instantly give you an amazing physique, but when they’re combined with nutrition and great training, then you should start to see results.
With Betaine as part of your daily workout regimen, you should be able to expect:
- A slight increase in your resistance training performance
- A possible increase in fat loss and muscle gain
- A lower risk of heart disease and other major heart problems
- Improved digestion and greater liver function
Betaine might not instantly give you the body of your dreams, but it can reduce the amount of homocysteine in your blood, which helps to limit your risk of heart disease, and improve your overall health. On top of that, it improves the liver function and detoxification, so that you don’t have to worry too much about the health of your internal organs.
Research shows that Betaine breaks down fatty acids, which means that it stops fatty deposits from accumulating in the liver, and can even help with recovery from liver damage.
Finally, Betaine can help your stomach to digest food properly, which improves your chances of better weight loss, and less bloating. If you have poor acid levels in your stomach, then your stomach will struggle to break down the foods that you eat. Betaine HCI is often used to raise acid levels in the stomach, and banish gastrointestinal issues.
The Truth about Betaine
At the end of the day, Betaine is one of the few affordable supplements on the market today that have actually been proven to help with physical performance. If your budget lets you try it out, then I would say it could be a good addition to your regimen of supplementation.
However, it’s important that you don’t buy into the hype too much. Betaine isn’t going to instantly take your workouts to the next level, but it can help you to push further and harder in your training, and may mean that you end up building muscle faster too!
Personal Trainer London
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