Mixed
Acute ingestion of 2.5g betaine prior to resistance exercise does not improve muscular endurance or total training volume in trained men.
Taking 2.5g of betaine one hour before your workout will not increase the number of reps you can perform or the total weight you lift in that session. If you want to try betaine, you likely need to take it daily for at least 10 days to allow muscle tissue saturation, rather than relying on a single pre-workout dose.
Acute betaine supplementation had no effect on muscular endurance performance in the bench press.
Why this rating
Small sample size (n=10), pilot study design, lack of power calculation, and single exercise modality limit generalizability.
Source
Acute effect of betaine supplementation on muscular endurance during resistance exercise in trained men: a pilot and randomized study
Matheus Dantas et al. · Journal of Trainology · 2021
DOI 10.17338/trainology.10.2_25
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