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2.5g/d Betaine Double Fat Loss, Improve Lean Mass Gains | Citrulline & Glutathione Lack Effect on Body Composition

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Betaine or citrulline? Choose now. Article #2 of this series is a bit more "anabolic" than the first serving . Based on the abstracts to studies by Hudson et al, Cicholski et al and Hwang et al it explores the effects of betaine supplementation on the adaptational response to resistance training in female rookies and the longitudinal effect of the NOx-boosting combination of citrulline + glutathione (see previous article ) on the body composition of resistance-trained male subjects. As usual, the discussion of the studies is infused with plenty of information from previous research... and for those who want nothing but the gist, there are the practical implications in the bottom line. Looking for non-supplemental health and body comp enhancers? Potassium (K) may help! Potassium vs. Diet-Inducded Insulin Resis. In the Lime Light: The Ill Effects of Low K Intakes Bad News: Most Americans are Sign. K Deficient Lean, Healthy ... Correlates of High Hair Potas...
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2-3g of Betaine Per Day Double Your IGF-1 & Reduce Your Body Fat-% By 19%!? Plus: Spermine Gets Fat Rodents Lean in 4 Weeks + 29 Common(!) High Spermine Foods.

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They "take" spermine everyday! This may not look like it, but today's SuppVersity post contains a hell lot of information about an amino acid you do know and a polyamine you probably don't know yet . When you'll be done with the article, the latter will change and one or the other will probably start googling the words "spermine bulk powder" or "spermine buy" and thus disregard the advice I have to give in the bottom line of this fat loss-oriented compilation of short news right from the labs of international research teams... Well, I guess before I start sounding even more pathetic, I will just begin with study #1 - the study that covers the amino acid you all know - betaine! Double Your IGF-1 & Reduce Your Body Fat By 19% W/ Betaine!? I have to admit, the evidence I have to support this hilarious claim is not conclusive, but it's interesting. That's for sure. ➲ IMPORTANT REMINDER - This is "betaine" as i...
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Betaine For Strength, Size & Endurance Gains: 2.5g/Day For 6 Weeks Does the Trick - Even in Advanced Trainees

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If you feel like a shadow of yourself, betaine may help - specifically with  metabolically demanding workouts. "Six-weeks of betaine supplementation improved body composition, arm size, bench press work capacity, attenuated the rise in urinary HCTL, and tended to improve power (p = .07) but not strength." (Cholewa. 2013) That's not just the conclusion to the latest paper Jason Cholewa et al. have just published in every supplement junkie's favorite scientific journal (do I have to mention it's the one of the International Society of Sports Supplementation, ISSN ?), it's also exciting news on trimethylglycine and further evidence that it has the potential to queue up in the short line of effective dietary supplements you may spend money on without having a guilty conscience. 6 Weeks + 2.5g/day = Increased mass, volume and strength gains The routine the researchers had their 23 experienced recreationally strength trained males (weight: ...
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Vitamin D, PPAR-γ & the Growth of Healthy Body Fat Stores; Betaine & Fat Inflammation; Free HMB & Muscle Protection; DHA Induced Forgetfulness & Statistical Shenanigan

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"Is it already 2013? Must be the DHA, I totally forgot." The SuppVersity or rather my personal figure of the week was and still is 2013. I actually managed to write 2012 instead of 2013 with every damn study in today's installment of On Short Notice that has been published online in the last couple of days. I wonder how long it will take me to get used to it  - that's like a "new year's date jetlag" ;-) Now, usually the figure of the week has at least something to do with the topics I am writing about, so I decided to add not another figure, but rather some stats, namely the TOP3 SuppVersity posts (by visitors) from the year that still appears to be programed into my system - 2012: "Particle Size & LCAT Analysis Shows: Three Whole Eggs per Day Improve Lipid Profile in Men & Women W/ MetSyn" ( read more ) "22g Baking Soda 60min Before a Old-School 4 x 12RM Leg Workout Allow for a 22 Rep Volume Increase on Hypertrophy ...
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Trimethylglycine aka Betaine Sets the Anabolic Stage for Increased Muscle Growth: Higher IGF-1 & Lower Cortisol - Statistically Significant, but Physiologically (Ir-)Relevant?

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Figure 1: Betaine content (in mg/100g) in some common food items (data based on Craig. 2004). Makes me wonder if Popeye ate wheat germ as well or whether he was celiac and stuck to spinach to get his daily dose of pro-anabolic betaine? Trimethylglycine (TMG) the sciency name for a molecule most of you probably know by the name "betaine" is actually no longer a new-comer to the supplement scene (please note that this is not betaine HCL (!), the stuff you will find in digestive aids). I have already written about its purported ergogenic effects several times and there are actually quite a handful of proprietary blends with mostly undisclosed, but judged based on the total serving size and amount of ingredients in them, hilariously underdosed amounts of the zwitterionic compound and a methyl derivative of glycine in it on the market. Friends and followers of the SuppVersity will also be aware that betaine is also found naturally in a variety of food sources such as sug...
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Two Weeks on 2.5g Betaine Increase Performance, IGF1 & Growth Hormone by Antagonizing Corticotropin-Releasing Hormone at the Hypothalamic Level

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Image 1: You can probably get some cheap betaine (TMG) from your local fishing (not vitamin) shop. Sometimes, the thing we have been looking for has been there all along. And, no, I am not talking about the love of your life, but the cheap, effective and side-effect free anti-catabolic ergogenic every hard training athlete and fitness fanatic could benefit from. It turns out, Betaine, or trimethyl-gylcine (TMG), the methylated version of the relatively unknown amino acid glycine could be just that: a readily available, cheap ergogenic with the ability to safely modulate your hormonal training response in a way that will actually translate into real world performance increments. It is not without reason that I underline the importance of real world performance increments against impressive figures on a (oftentimes unrealiable) lab report. What's the use of the 40% increase in testosterone supplement X has been shown to provide, w...
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Betaine not so Effective Against Homocysteine as Previously Thought

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High homocysteine levels are considered an independent risk factor of arteriosclerosis. Conversely, betaine supplementation is regarded as a possible mean to reduce homocysteine levels. A recent study (Schwab. 2010), however, indicates that - at least in young subjects - supplementation with 4mg betaine has no influence on homocysteine, HDL or LDL levels of healthy individuals: Concentrations of serum HDL-cholesterol, triglycerides or oxidized LDL did not change during the study. Plasma homocysteine concentration did not change in either of the groups. Aside from the fact, that the causative role of homocysteine is challenged by several researchers, it obviously does not make sense to preventatively supplement betaine for heart health.
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Want to Improve Strength and Power Performance? Beet-Root or Rather Betaine Is the Way to Go!

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Molecular structure of betaine ( HMDB, v2.5 ) Two month ago, another out of a handful currently available studies on the positive effects of beet root juice on exercise performance was published ( Bailey. 2010 ). Most scientists hitherto speculated that its positive effect on exercise performance is solely/mostly related to he high amount of dietary nitrate. A recent study by Lee, et.al. ( Lee. 2010 ) found another plausible explanation for the ergogenic effects of beet root: Beet root is very high in betaine of which the researchers were able to show that following supplementation with 1.2g betaine twice a day ... "bench throw power (1779 90 and 1788 +/- 34 W, respectively) and isometric bench press force (2922 297 and 2503 +/- 28 N, respectively) were increased [and that] compared to pre-supplementation, vertical jump power and isometric squat force increased (p < 0.05)" These results confirm those of a number of previous studies ( Hoffmann. 2009 ; Armstrong, 2008 ...
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