Trimethylglycine, also known as betaine, is a compound naturally present in the body. It is also in some foods like spinach and beets. According to Healthnews, TMG is believed to enhance athletic performance. This is because it may improve muscle strength and endurance. This article reviews the benefits and doses of TMG for athletic performance.
The role of TMG in energy production
TMG has an important role in metabolic processes of the body. One role includes the donation of methyl groups. Methyl groups are small compounds needed for many reactions that happen in the body.
One important process is the production of creatine. Creatine helps to provide energy and improve strength in your muscles when exercising. Higher creatine levels may reduce tiredness during high-intensity activities or heavy resistance training. For this reason, TMG has gained attention for possibly enhancing athletic performance.
TMG and muscle function
TMG may help improve muscle strength, power, and endurance. In one study on power performance, TMG improved muscle endurance for squat exercises. These results were seen after about two weeks of consuming 1.25 grams of TMG twice daily (2.5 grams daily).
Additionally, TMG may help decrease exercise fatigue. As for endurance, studies have shown improvement after 6 weeks in men doing strength training. TMG improved body composition and muscle mass.
TMG can also potentially increase levels of nitric oxide in the body. Nitric oxide helps with blood circulation, which can enhance oxygen delivery to muscles. This increase in oxygen levels may improve muscle power and endurance during exercise.
TMG was also found to increase oxygen uptake in one study. Increased oxygen uptake may help to improve athletic performance and recovery. This benefit was observed in athletes who received TMG supplementation for 14 weeks. However, more research in this area is necessary to confirm this benefit.
TMG also helps to control fluid balance. This stability can help boost performance when working out in hot conditions.
TMG and cardiovascular health
When it comes to heart health, TMG may be beneficial by lowering homocysteine levels. Homocysteine is an amino acid made by the production of the amino acid methionine. High levels of homocysteine are a risk factor for developing heart disease. TMG can lower homocysteine levels in adults by up 20%. This was demonstrated in the study of adults taking 6 grams of TMG per day.
Another study of several clinical trials showed 4 to 6 grams of TMG daily lowered homocysteine levels. The study also noted that TMG can increase total blood cholesterol levels. This may also increase the risk of developing heart disease. Thus, taking TMG supplements is not recommended in people with normal homocysteine levels.
Practical tips for incorporating TMG into your athletic routine
TMG supplements are made from the processing of sugar beets. The supplements come in tablet, powder, and capsule forms. You can take it with or without food, but food may help TMG to absorb and work better in the body.
There are no standard dosing recommendations for TMG in the United States. When used to enhance athletic performance, doses of 1.25 grams daily has been used in studies. Additionally, you may want to take it before your workout for maximal benefit. Read the label on the manufacturer’s packaging for the recommended dosage. Long-term and consistent use is recommended for maximum results. It may take up to two weeks before you see a benefit.
While generally considered safe, too much of any supplement may be harmful. The European Food Safety Authority recommends no more than 400 milligrams of TMG per day. Discuss with your doctor the dose and best TMG supplement for you.
You can also increase your intake of TMG through your diet. There are several foods that contain TMG. TMG can be found in foods like chicken, asparagus, avocadoes, fish, and spinach.
Addressing potential concerns and side effects
TMG supplements should only be used in adults. Children should not take TMG unless advised by their doctor. If you take other medications or supplements, let your doctor know. TMG may interact with your medicines.
Avoid TMG if you have kidney disease. As mentioned before, TMG can increase total cholesterol levels. Individuals with heart disease should not take TMG.
Supplementation with TMG is generally considered safe and well-tolerated. The most common side effects are related to stomach upset. These include nausea, diarrhea, and bloating. Other side effects of TMG include:
- Agitation
- Hair loss
- Trouble sleeping
- Loss of bladder control
- Depression irritability
In high doses, TMG may increase methionine in the blood. Methionine is If this level is too high, brain swelling may occur. However, this side effect is very rare. Before starting TMG supplementation, speak with your doctor.
Some practical tips to lower the risks of side effects include:
- Use a low dose initially. You can increase your daily intake slowly as your body adjusts to the supplement.
- Take with food. Eating a small meal may help decrease the chances of nausea or diarrhea.
- Hydration. Drinking water and staying hydrated may help to decrease abdominal cramps.
TMG may help with athletic performance and health. More research is needed to confirm its role in athletic performance. Additionally, more studies are needed on heart health and muscle function benefits. Speak with your doctor first before incorporating TMG supplements into your training regimen.
Written by jenniferwinslow212@gmail.com
