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Betaine is a nutrient present in most foods with a significant presence in grains (i.e. wheat, rye, quinoa), spinach, shellfish, and beets. It is an organic osmolyte and methyl donor in micro-organisms, plants and animals with several important physiological roles. Modern diets may be lacking in betaine, so studies were conducted to determine whether supplementation with betaine could improve human physical performance. These studies have demonstrated the acute and chronic benefits of betaine on dehydration stress, strength, power, endurance, fatigue, sprint time and body composition (lean body mass, fat mass, % body fat, arm muscle size). The results of nine human studies are presented, with supporting evidence from animal and in vitro data. Betaine accumulates in cells under stress to help maintain optimal cellular function. This osmolyte effect leads to increased cytoplasmic osmolality, redistribution of cellular water, biopolymer hydration and protection of physiological function. Betaine can also be a methyl donor, contributing to many different reactions essential for normal cell function. The osmolyte and methylation properties of betaine manifest in an improved profile of growth hormone, IGF-1, cortisol, protein synthesis, lipogenesis (lipogenic enzyme gene expression and activities), muscle anabolic signaling (Akt, p70 S6k, AMPK), muscle cell survival, myosin ATPase activity and enhanced muscle oxygen consumption (StO2).

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