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  1. ZiR RED

    Betaine ideal dosing?

    It really doesn't matter when you take it....pre, post, etc., with or without food. Its well absorbed and the results are due to chronic use (i.e.: it being taken up and stored by the muscles). Excretion of actual betaine is incredibly low. Working on a review of the performance enhancing...
  2. ZiR RED

    All aboard the Betaine train.

    Yes, it showed no increase in IM creatine stores with betaine, no increase in IM creatine with betaine + creatine, and no improvement in performance with betaine. I do a good job critiquing this study in the review. WRT performance the subjects were instructed not to exercise during the study...
  3. ZiR RED

    All aboard the Betaine train.

    I feel that betaine as an organic osmolyte and protein protectant is one of the major reasons why we see improvements in force output and initial changes in body composition. The IGF-1 axis may have something to do with it, but the studies that show acute (2 week) increases in performance are...
  4. ZiR RED

    All aboard the Betaine train.

    Yes, it appears to be safe in dosages upwards of 10g. However, the MOA is not a reduction in Hcy, and most people here shouldn't have excessively high Hcy levels as it is. The MOA appears to be either via the GH/IGF-1 axis, increased intramuscular hydration, or possibly through lipogenic gene...
  5. ZiR RED

    Periodization Training for Bodybuilding

    I've had good results running a modified block periodization with my clients. We use blocks containing 3-5 micro cycles with specific objectives for each block, and generally working extensively to intensively in each block. Each subsequent block builds off the adaptations/gains from the...
  6. ZiR RED

    All aboard the Betaine train.

    By the way, as we try to more closely determine mechanism of action, this is a very interesting study: Invalid Link Removed Here we see betaine agonizing the IGF-1 receptor to increase protein synthesis and promote satellite cell proliferation, differentiation, and likely fusion. This would...
  7. ZiR RED

    All aboard the Betaine train.

    I'm actually looking to do a dose response study with 2.5g as the top, and then exploring .5 and 1.5g, hopefully this summer. Did you notice any GI distress Bolt10?
  8. ZiR RED

    All aboard the Betaine train.

    All the previous research that showed improvements in performance were carried out at 2.5. It would be interesting to compare performance differences at 2.5g to say...5g and maybe even 7.5g. I should do that next.
  9. ZiR RED

    Article: Boosting Cell Volume For Growth

    I cannot see supplementing with K post workout as a good idea. The major electrolyte lost in sweat is Na. Interstitial K (i.e., potassium that leaked out of the muscle cells during contraction) has been implicated in fatigue. And if you eat a clean diet with plenty of fruits/vegetables...
  10. ZiR RED

    All aboard the Betaine train.

    We didn't measure past 6 weeks. Here is my thought. Initial weight and volume gain is in the first 2 weeks due to cellular swelling. Over time, that cellular swelling yields improved mechanical output, crossbridge cycling, and protein synthesis, which should yield more myofibril proteins...
  11. ZiR RED

    All aboard the Betaine train.

    Improved Hcy metabolism. Which, based on our study results, likely isn't going to enhance gains (it won't hurt them by any means, though).
  12. ZiR RED

    All aboard the Betaine train.

    I discussed a few things in the text. One thought was that perhaps betaine works best for moderate-higher rep training (hypertrophy 8-12) that creates a larger metabolic demand vs. lower rep training (4-6 as micro cycle 2 was) that creates a smaller metabolic demand. that was for the upper body.
  13. ZiR RED

    All aboard the Betaine train.

    This is what we tested, and what most of the studies done have used: Invalid Link Removed I am not sure if it is available for resale or only wholesale.
  14. ZiR RED

    All aboard the Betaine train.

    It is taken absorbed and taken up by the muscles pretty readily. It also requires that time to build up in the muscles before it can exert its effects (similar to a creatine). I can't say with certainty, but I don't think you would see any difference doing one big dose vs. a split dose...
  15. ZiR RED

    All aboard the Betaine train.

    Haha, thanks guys. We're going to be doing more betaine studies in the future as well. I have a few cool ideas to see try and see exactly what it can do, and how the hell it works.
  16. ZiR RED

    Over training question

    Perhaps we should create a sticky FAQ in this forum "Read here BEFORE you even think to ask about over training"
  17. ZiR RED

    Best sprinting intervals for fat loss

    I like that. If you are sprinting on ground (i.e.: a track, not a treadmill) factor in that the start and first few steps of acceleration has a high CNS output and will lead to increased fatigue if you explode off the line. The better your technique and more trained you are, the greater the...
  18. ZiR RED

    Glute help

    That's a LOT of 5x5 for a single leg day, if that's how you planned it. I might do 1-2 exercises as 5x5 and then all your ancillary in the 8-12 rep range. Toss in some non-machine based leg curls in place of machine leg curls. Got a few examples on my youtube channel. For the glute...
  19. ZiR RED

    Best sprinting intervals for fat loss

    It's all intensity dependent. If you are sprinting at max speed you can probably only maintain it for about 15 seconds. Maybe 20-24 sec if you are Olympic/DI caliber. And if you are sprinting at max speed, you will require a much longer rest period (4-8 min for full creatine phosphate...
  20. ZiR RED

    Certs

    Get one that is nationally accredited and required by your desired employer. Then, get good at what you do by attending conferences, reading books, talking with "experts", taking classes, etc. Many college professors will allow you to sit in on their courses (audit them)..I know I have let...
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