The Effects of Betaine Supplementation on Strength and Power Performance

Abstract

Betaine (B) is an organic osmolyte and methyl donor. Organic osmolytes are important for fluid balance during osmotic stress and metabolic methylation reactions. Both are important during resistance exercise given the flux of substrates through metabolic pathways and may benefit strength and power performance. PURPOSE: To determine the efficacy of B supplementation in improving strength and power performance. METHODS: Twelve men (mean ± SD age, 21 ± 3 yr; mass, 79.1 ± 10.7 kg) with a minimum of 3 months resistance training, including the squat exercise, completed two 14-day trials in a balanced, randomized, double-blind, repeated measures, crossover design. Prior to and following 14 days of B supplementation (1.25 g mixed in 240 ml Gatorade®) or placebo (P), consumed twice per day, subjects completed two consecutive days (D1 and D2) of a standardized high intensity/power resistance exercise challenge (REC). A 14-day washout period separated the 14-day B and P trials. Two standardized resistance training workouts were completed during B and P trials, and during the washout period, to maintain the subject's training status. Total body water was measured via multi-frequency bio-electrical impedance spectroscopy. ANOVA were conducted with alpha set at 0.05. RESULTS: Body mass and total body water values did not change over the course of the study. Following 14-days of B supplementation, bench throw power (1779 ± 90 W) and isometric bench press force (2922 ± 297 N) increased (p<0.05) during REC compared to pre-supplementation values and corresponding P values (1535 ± 81 W, 2345 ± 146 N, respectively). Compared to pre-supplementation, vertical jump power and isometric squat force increased (p<0.05) on both D1 and D2. There were no differences in bench press repetitions, number of squat repetitions, and jump squat power between D1 and D2, or between B and P values. CONCLUSION: B supplementation increased power, force and maintenance, particularly in the smaller upper-body muscle groups compared to larger lower-body muscle groups. Funded by Danisco USA Incorporated, Ardsley, NY.