Nutrition is an extremely important factor to exercise effectively in the gym. It is for this reason that in addition to getting enough natural foods, many people have taken supplements to improve performance. Strength supplements have many different ingredients. and one of them is betaine. So what is betaine? How do they work and are there any side effects when using them?
What is Betaine?
Betaine is an amino acid that has been shown to have many benefits for the body. For example, it fights heart disease, improves body composition and helps promote muscle gain and fat loss by promoting protein synthesis in the body.
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Benefits of betaine
Effective dosage of betaine
Betaine side effects
In healthy people, betaine supplementation rarely causes side effects. We don’t have many serious cases of betaine overdose or toxicity reported. But some people have reported experiencing mild side effects including diarrhea, stomach upset or nausea. However, these are not common. In addition, if the dose is up to several grams per day, breath and sweat can become foul. If this happens to you, add about 200 mg of riboflavin (vitamin B2) a day and it should go away. Diarrhea Stomach pain Nausea In addition, betaine has the potential to affect the effects of some medications and interacts with other nutrients. Therefore, if you are taking any medications for liver disease… Heart disease or kidney stones, then you should consult your doctor before starting betaine supplements (or using betaine-containing supplements). . Although beneficial for heart disease prevention…However, betaine can increase total cholesterol levels. Therefore, betaine consumption must still be monitored in certain at-risk patients and used in small doses. People who are overweight, have diabetes, cardiovascular disease or those at risk. If you have a heart condition, you should not take betaine without a prescription from your doctor.
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The best betaine supplements
Betaine is commonly found in pre-workout supplements. Because they help you train better. But how should we choose a betaine-containing supplement? If a pre-workout product contains less than 1 gram of betaine per serving, you should not buy them. Because that product does not provide the full dose of betaine. Instead of choosing these products, you should buy supps that contain at least 1 gram of betaine per serving. Besides, according to research, 2-3 grams is better at increasing exercise performance. Also, you should also stay away from supplements with “proprietary” blended formulas. With these supps, you won’t be able to know the dose of each ingredient in the blend. As such, it’s more likely that the “proprietary” supps won’t provide an effective dose of betaine or a single ingredient. which ingredients are there. From there, they may not be effective when used.
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What foods is betaine in?
Because each person needs a different amount of betaine depending on their needs and no recommendations have been made for current betaine intake, daily percentages…will not apply to the following food sources. However, most people get the most benefit between 650 and 2000 mg of betaine per day. Foods rich in betaine include: wheat bran with a betaine content of about 1339 mg/100 g. , quinoa with approximately 1190 mg/100 g, beets with approximately 114-297 mg/100 g, spinach with approximately 600-645 mg/100 g. Wheat branSpinachBeets Sweet potatoesBeef Amaranth seeds with high content betaine about 433 mg/100 g, rye grain about 410 mg/100 g, kamut wheat about 350 mg/100 g, bulgar seed about 253 mg/100 g. Sweet potato with about 39 mg of betaine for a medium sized tuber, turkey breast with about 30 mg for one, veal with about 34 mg/100 g, beef with about 33 mg per 100 g of cooked meat. Not only Thus, betaine is also found in pretzels with 237 mg/100 g, shrimp with about 219 mg/100 g, bread made with wheat 201 mg/100 g, wheat germ with 1241 mg/100 g.