Betaine improves body composition

Betaine is a natural nutrient in shellfish, spinach, beets, and whole grains. In this first betaine study on humans, 23 experienced weight lifters participated in a strict strength training program while taking 2,500 mg of betaine per day, or a placebo.

After the six-week program, compared to placebo, men in the betaine group had a greater increase in lean muscle mass, a bigger decline in percentage of body fat, larger arm size, and greater capacity in bench press. Study authors said the results suggest adding betaine to sports foods, beverages, and dietary supplements can provide strength-training benefits.

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