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Definition: "An ergogenic aid is any substance or phenomenon that enhances performance "
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15.10.2011 |
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Twenty grams of creatine makes you stronger; two grams of betaine doesn't
In the prescribed doses betaine [structural formula shown below] doesn't make men stronger. Nor does it do so when combined with creatine, sports scientists from the University of Sao Paulo conclude in an article in Amino Acids.
Because betaine is a by product from sugar refining, the giant sugar company Danisco is financing studies on positive health effects of betaine, in the hope of finding new markets. These have shown for example that a daily 2.5 g betaine has a subtle ergogenic effect in strength athletes – they are able to perform a few more reps after taking the stuff. The most recent Danisco study we've seen was published in 2010. [J Int Soc Sports Nutr. 2010 Jul 19; 7:27.]
Before and after the experiment the researchers measured the concentration of phosphocreatine in the subjects' muscles. As you can see from the figure below, betaine supplementation had no effect, not even when combined with creatine.
The subjects were made to do squats before they started taking the supplements and at the end of the experiment. The researchers measured the amount of power the men developed, and found that betaine had no effect.
So the subjects did no weight training. But is that so important here? Not really, say the researchers. They maintain that betaine doesn't work. Not if you take 2 g a day for 10 days. But what if you were to take 10 g a day for a month? Who knows.
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