The next ingredient in this series usually doesn’t get the attention that our previous entries do, and it’s likely not as well recognized by most fitness enthusiasts. Yet, you will find it in the majority of pre-workout products! Even though it may not be a household name like creatine or caffeine, could betaine be a hidden gem among pre-workout ingredients?
Let’s find out what it is, how it might help your fitness efforts, and if it’s truly worthy of inclusion in your pre-workout cocktail!
What is Betaine?
Betaine, also known as trimethylglycine, is a naturally occurring compound found in various foods, but it’s mostly associated with its presence in beets (hence the name!). It is also found in spinach, whole grains, and seafood.
How Betaine Works
One of betaine’s main roles is to act as a methyl donor. If you’re fuzzy on your freshman-year general chemistry (as most of us are!), a methyl group is three hydrogen molecules attached to a carbon molecule. What’s pertinent to our fitness and performance goals is that methylation (i.e. the attachment of a methyl group to another molecule) is a required step in the formation of creatine! In theory, having more betaine around in our body means there are more methyl groups to use for creatine formation, leading to more creatine in our muscles for powering explosive movements.
Another one of betaine’s primary effects is helping to promote and maintain cellular hydration. This property protects cells from dehydration and stress, potentially enhancing muscular endurance and delaying fatigue during workouts.
These two effects could lead to not only completing more reps in your workout, but performing those reps with heavier weight when lifting, a higher box when jumping, or a faster speed when sprinting. Being able to do that consistently over time should lead to better results from your training!
What Can You Expect from Betaine?
It’s interesting that betaine is a common pre-workout ingredient because, at the time of this writing, research on its immediate effects (30-60 minutes after ingestion) is very limited. In theory, there could be a benefit to taking betaine before a workout due to its hydrating effect. Betaine levels peak in the bloodstream about an hour after ingestion and could start exerting hydration benefits shortly after that time (Ursula et al. 2006). Unfortunately, we don’t know how other ingredients might affect this timeframe, or even if it would be beneficial to your workout. So, the best we can do is see how betaine works when taken consistently for days or weeks, which the rest of this section will break down.
Muscular Strength, Power, and Endurance
Betaine supplementation has shown mixed but generally positive effects on overall muscular performance. A 2024 review (Zawieja et al. 2024) concluded that betaine supplementation significantly enhances muscular strength, particularly in lower body exercises, although there is some evidence for improved upper-body strength and power as well.
For instance, a 6-week study in male collegiate athletes (Yang et al. 2022) reported that betaine supplementation slightly improved 1-rep max squat and overhead press strength by 8% and 6%, respectively. Another study in college males (Lee et al. 2010) found that 2 weeks of betaine supplementation increased upper-body power by 16% (bench press throw at 30% of 1RM) and upper-body strength by 25% (6-second maximal effort bench press isometric). However, not all studies have found significant strength improvements for the betaine group. A 6-week study in CrossFitters (Moro et al. 2020) showed similar increases in back squat strength for the betaine and placebo groups.
Regarding muscle growth, there is currently very little data looking specifically at betaine’s effect. Cholewa et al. (2013, 2018) noted higher training volumes (i.e., more overall reps performed and weight lifted during training) in the betaine group for two separate studies. Similarly, Trepanowski et al. (2011) recorded more reps performed (~6%) in a highly-fatiguing bench press test (10 sets to failure with 50% 1RM; 2 min rest b/w sets- brutal!!) in the betaine group. While consistently performing higher training volume could lead to more muscle growth over time, it was either not seen or directly evaluated in these studies.
Body Composition
Like muscular performance, betaine’s effect on body composition is mixed, but generally positive. A 2019 review of published studies (Gao et al. 2019) concluded that betaine supplementation has the potential to reduce body fat percentage by approximately 2.5% over the course of ~12 weeks when paired with training. However, a 2022 review (Ashtary-Larky et al.) concluded that betaine does not improve body composition.
For our purposes, we’ll look at the studies that included training along with supplementation. Perhaps the strongest support for betaine’s effect on body composition is the previously mentioned Cholewa et. al (2013) study where the research team took 23 men through a 6-week, 3 day/wk, full body strength training program. Results showed that the betaine group lost about 3lb more body fat than the control group. However, they also gained about 4lbs of lean body mass, which is assumed to be mostly muscle.
Five years later, Cholewa’s group (Cholewa et al. 2018) released a study where they had 23 collegiate females perform a 9-week comprehensive strength training program. While the gains in lean mass were not seen in this study, the betaine group lost approximately 2.5 more pounds of body fat than the control group.
Aerobic Performance
Of the major fitness outcomes that have been studied, betaine seems to have the smallest effect on aerobic performance. A study by Nobari et al. (2021) on professional youth soccer players found that 14 weeks of betaine supplementation during the season slightly improved VO2max (~5%). However, two previously mentioned studies (Moro et al. and Yang et al.) found no improvements in aerobic-based tests throughout the course of their studies.
How and What to Take
Most studies utilize a dose of 2.5-5 grams of betaine daily. This can be taken all at once or split into multiple doses, depending on personal preference or the composition of your pre-workout product. So far, no evidence suggests one protocol is superior to the other.
The most common form of betaine in supplements is betaine anhydrous, often sold under the registered trademark BetaPower. When evaluating products, look for this form on the label to ensure you’re getting the highest quality ingredient.
Final Notes
While the body of research on betaine is growing, and it would be nice to see longer studies with more subjects, it does seem that betaine can help you get better results from some aspects of your training. For strength, power, and muscular endurance, you can expect to see a 5-10% improvement over the course of 6-12 weeks. It may also help you drop an additional 2-3% of body fat over that timeframe (depending on your overall nutrition, of course). However, I would not expect it to impact your aerobic endurance much, if at all.
Does betaine need to be taken pre-workout to see benefits? Probably not. It’s likely included in most pre-workout products for convenience because it’s relatively easy to get a proper dose (2.5g) in one serving. Then if you take your pre-workout consistently, you’ll start to get benefits from that dose in a week or two. Regardless of when you take it, it does seem to be a worthy inclusion in your performance-enhancement regimen!
myHMB®: A Key Player in Muscle Recovery
Another ingredient worth looking into is myHMB®(beta-hydroxy beta-methylbutyrate). Unlike betaine, which primarily supports strength and hydration, myHMB® is well-documented for its role in muscle recovery, endurance, and preservation. Research suggests that myHMB® helps reduce muscle breakdown, accelerates post-workout recovery, and supports muscle retention during intense training or periods of inactivity. If your goal is to recover faster and maintain muscle over time, myHMB® could be a valuable addition to your supplement routine.
