Betaine supplementation, performance and HCTL

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    Betaine supplementation, performance and HCTL


    I presented to the Exercise Science Department last week. Next week I'm presenting at the med center to the muscle physiology department. The ex sci presentation was recorded...I had to dumb it down a bit for the majority of undergrads in attendance. Aside from running low on time, enjoy.


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    That was a good watch. Thanks for the post.
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    Thanks man. I've heard good things
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    Excellent work and a great talk. Keep up the good work, Zir.
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    Subbed to remind myself at a later time to watch the video.
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    Will watch this when I get some free time. Thanks for posting.
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    Thanks. And i'd be happy to answer any questions about it you might have. Results and discussion start around 23 min in.
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    Quote Originally Posted by ZiR RED View Post
    Thanks. And i'd be happy to answer any questions about it you might have. Results and discussion start around 23 min in.
    Whats a good dose? My apologies if you mentioned it in the video, I cant watch it on my ****ty nearly defunct phone
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    2.5 - 3g per day.
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    Quote Originally Posted by ZiR RED View Post
    2.5 - 3g per day.
    How long can one use this before taking a break (if ever needed)
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    Quote Originally Posted by chedapalooza View Post
    How long can one use this before taking a break (if ever needed)
    Excellent question, and one that we do not know the answer to. I can only speculate that since it is a conditionally essential nutrient, though in small dosages, and it does not seem to (as far as we know) interrupt any natural biosynthesis of other compounds, you could use it indefinitely.
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    Quote Originally Posted by ZiR RED View Post

    Excellent question, and one that we do not know the answer to. I can only speculate that since it is a conditionally essential nutrient, though in small dosages, and it does not seem to (as far as we know) interrupt any natural biosynthesis of other compounds, you could use it indefinitely.
    Cool. Ill probably run for 12 weeks consecutive just to be safe until more research emerges. I'd be happy to be involved in study dosing it longer

    I've decided to invest in making betaine TMG, beta alanine, and l citrulline staples in my regimen. I'm currently getting my TMG from test powder or condense. I'm waiting for SNS to release their bulk powder!

    I know the dose is 2.5g daily, should I decide to combine test powder and condense at some point, what is the maximum dose, 5g? (Assuming test powder has 2.5g or less)

    Thanks Jason
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    All the research showing benefit has been done with 2.5g. I don't see a reason to go over 2.5-3g. The side effects at those dosages seem to be minimal, mostly GI distress...but we saw improvements in large men (>210 lbs) with 2.5 grams... So i don't think dose-mass ratio is a huge deal.
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    Subbed and it is a great watch.
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    Quote Originally Posted by ZiR RED View Post
    I presented to the Exercise Science Department last week. Next week I'm presenting at the med center to the muscle physiology department. The ex sci presentation was recorded...I had to dumb it down a bit for the majority of undergrads in attendance. Aside from running low on time, enjoy. YouTube Link: http://www.youtube.com/watch?v=U-EjpFNC8IQ
    great stuff, thanks a lot man
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    I watched about half of the video, didn't have time for the whole thing. I've been reading a lot about betaine increasing igf-1 decently while slightly increasing gh and lowering cortisol. Do you have any info on this? Here's one of the charts I found from a two week study

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    Quote Originally Posted by hurdlemaker View Post
    I watched about half of the video, didn't have time for the whole thing. I've been reading a lot about betaine increasing igf-1 decently while slightly increasing gh and lowering cortisol. Do you have any info on this? Here's one of the charts I found from a two week study

    Name:  image-2378311000.jpg
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    I believe that is the data from the Apicella et al study. There is a lot of data in pigs showing that it increases GH (by building up in the hypothalamus) and increases IGF-1 signalling at the muscles (in vitro). I have a review that is being submitted for publication this week regarding betaine's effects on performance and mechanism of action. I'll keep everyone posted when and where it is accepted and try to get the ePub to anyone interested here first.
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    Quote Originally Posted by ZiR RED View Post
    I believe that is the data from the Apicella et al study. There is a lot of data in pigs showing that it increases GH (by building up in the hypothalamus) and increases IGF-1 signalling at the muscles (in vitro). I have a review that is being submitted for publication this week regarding betaine's effects on performance and mechanism of action. I'll keep everyone posted when and where it is accepted and try to get the ePub to anyone interested here first.
    Thanks a ton man, betaine is sounding better and better
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    The review was accepted and will be published in the journal Amino Acids. Keep a look out.

    "Effects of betaine on performance and body composition: A review of recent findings and potential mechanisms" (DOI: 10.1007/s00726-014-1748-5)
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    Quote Originally Posted by ZiR RED View Post
    The review was accepted and will be published in the journal Amino Acids. Keep a look out. "Effects of betaine on performance and body composition: A review of recent findings and potential mechanisms" (DOI: 10.1007/s00726-014-1748-5)
    congrats! Can't wait to read it
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    How is it best dosed?

    Best to split dosing or take all at once pre-workout?

    With/without food?
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    Quote Originally Posted by Driven2lift View Post
    How is it best dosed?

    Best to split dosing or take all at once pre-workout?

    With/without food?
    Doesn't seem to matter. Just take it.
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    Quote Originally Posted by ZiR RED View Post
    The review was accepted and will be published in the journal Amino Acids. Keep a look out.

    "Effects of betaine on performance and body composition: A review of recent findings and potential mechanisms" (DOI: 10.1007/s00726-014-1748-5)
    It's out...

    Effects of betaine on performance and body composition: a review of recent findings and potential mechanisms.

    Amino Acids. 2014 Apr 24;

    Authors: Cholewa JM, Guimar„es-Ferreira L, Zanchi NE

    Abstract
    Betaine is a methyl derivative of glycine first isolated from sugar beets. Betaine consumed from food sources and through dietary supplements presents similar bioavailability and is metabolized to di-methylglycine and sarcosine in the liver. The ergogenic and clinical effects of betaine have been investigated with doses ranging from 500 to 9,000 mg/day. Some studies using animal models and human subjects suggest that betaine supplementation could promote adiposity reductions and/or lean mass gains. Moreover, previous investigations report positive effects of betaine on sports performance in both endurance- and resistance-type exercise, despite some conflicting results. The mechanisms underlying these effects are poorly understood, but could involve the stimulation of lipolysis and inhibition of lipogenesis via gene expression and subsequent activity of lipolytic-/lipogenic-related proteins, stimulation of autocrine/endocrine IGF-1 release and insulin receptor signaling pathways, stimulation of growth hormone secretion, increased creatine synthesis, increases in protein synthesis via intracellular hyper-hydration, as well as exerting psychological effects such as attenuating sensations of fatigue. However, the exact mechanisms behind betaine action and the long-term effects of supplementation on humans remain to be elucidated. This review aims to describe evidence for the use of betaine as an ergogenic and esthetic aid, and discuss the potential mechanisms underlying these effects.
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