Betaine for Everyday Athletes: What the Science Really Says About Performance

Betaine - also know as Trimethylglycine (TMG), branded as Betapower in many sports formulas, is one of the more researched “up‑and‑coming” ergogenic aids. It is not magic, but evidence suggests meaningful benefits for strength, power, repeated‑sprint and high‑intensity mixed‑modal sports when used correctly.

Betaine is a naturally occurring compound found in beets, spinach, shellfish and whole grains. In the body it primarily acts as:

• An osmolyte: helping cells stay hydrated and protecting proteins under stress [1] [2] [3]

• A methyl donor: supporting the methionine cycle and indirectly creatine synthesis in muscle [4] [3]

• These roles are central to its potential as a performance aid.

We currently use the best version Betaine (Betapower) in both MARCHON Workout fuel and Pre workout).

Strength, Power, and Jump Performance

A recent meta‑analysis of 17 trials (317 participants) found that chronic Betaine supplementation (≥7 days) significantly increased maximal strength, especially in the lower body (standardised mean difference ~0.5), and improved vertical jump performance when low‑quality studies were excluded [5].

In youth professional soccer players, 14 weeks of 2 g/day Betaine improved:

• Countermovement jump height

• 30 m sprint performance

• Leg and bench press 1RM

• Repeated sprint peak power and predicted VO₂max [1]. 

In collegiate athletes, 5 g/day for 6 weeks improved overhead medicine‑ball throw and 1RM overhead press and half squat versus pre‑supplementation values, with no adverse effects on blood lipids [4] [3]. A similar 6‑week protocol plus compound training improved squat strength and upper‑body power, though not clearly beyond placebo in that small sample [3].

Systematic reviews note that not all studies show benefits, but enough do to support a modest but real ergogenic effect on strength and power, especially in the lower body and in jump‑type tasks [5] [6] [2] [7].

Recovery, Fatigue, and Inflammation

Longer‑term studies in team sport athletes suggest that betaine can:

• Improve markers related to fatigue and recovery (testosterone:cortisol, white blood cells, inflammatory cytokines) over a season [1] [10]
• Help maintain jump and sprint performance that usually decline with accumulated match load, likely by attenuating muscle damage and hastening recovery, particularly in hamstring‑dominant tasks [1]
• Broader mechanistic reviews also highlight anti‑inflammatory and antioxidant actions of betaine through modulation of NF‑κB, NLRP3 inflammasome, oxidative stress and energy metabolism, which may indirectly support recovery from hard training [8] [14].

Cell hydration and protein protection. As an organic osmolyte, betaine helps maintain cell volume and protects proteins from denaturation during heat, dehydration, and metabolic stress [1] [8] [3] [2]. This can support force production and recovery in hard training or hot environments.

More creatine, more high‑intensity energy. By donating methyl groups to homocysteine, betaine supports methionine and S‑adenosylmethionine production, feeding into creatine synthesis [4] [3] [2]. Higher intramuscular creatine facilitates faster ATP resynthesis during short, intense efforts.

Anabolic and anti‑catabolic hormone profile. Chronic betaine intake has repeatedly been shown to:

• Increase resting testosterone

• Improve testosterone:cortisol ratio

• Reduce exercise‑induced cortisol and inflammatory markers [1] [9] [10] [11] [12]In youth soccer players, 14 weeks of 2 g/day betaine increased testosterone and T/C ratio through mid‑ and late‑season, while testosterone declined in the placebo group, suggesting protection against training‑induced hormonal suppression [10]. In adolescent handball players, 2.5 g/day for 14 days enhanced upper‑ and lower‑body muscle endurance, lowered post‑exercise cortisol and lactate, and raised testosterone and T/C after a high‑intensity resistance session [11].

Endurance and mixed‑modal performance. Though the endurance literature is still small and somewhat biased, several trials show improved VO₂max, power output, or time‑to‑exhaustion with chronic betaine [1] [13] [2].

In CrossFit athletes, 3 weeks of 2.5–5 g/day betaine improved performance in the “Fight Gone Bad” workout by ~9% and increased testosterone, with no effect on Wingate peak power or body composition [12]. This supports a role in muscular endurance under mixed aerobic–anaerobic stress, more than in short all‑out sprints.

Across human performance studies and reviews:

• Effective range: ~2–5 g/day of betaine anhydrous (TMG) [1] [4] [5] [3] [2] [11] [12]
• Duration: Benefits of Betaine usually appear after 7–14 days, with clearer effects after 2–14 weeks of consistent use [1] [5] [3] [2] [11] [10] [12]
• Form: Betaine anhydrous (as in Betapower liked used in MARCHON Workout fuel and Pre workout) mixed in drinks or capsules has similar bioavailability to food sources [15] [2].

The CrossFit trial found no extra benefit at 5 g versus 2.5 g/day, suggesting a 2–3 g/day sweet spot for many athletes [12] [15].

Safety and Side Effects

Human studies up to 9–15 g/day suggest good short‑term tolerability in adults [4] [2]. Across performance trials:

• No serious adverse events reported with Betaine supplementation

• No negative effects on growth, height, or weight in adolescents over a soccer season [10]- No adverse changes in lipid profiles with 5 g/day for 6 weeks [4]

• Review articles emphasise that short‑term use appears safe, but data on long‑term, multi‑year use are limited, so periodic breaks and medical oversight are prudent, especially in athletes with metabolic or liver conditions [6] [8] [2].

Where Betapower TMG Fits in a Supplement Strategy

Compared to “tier‑one” aids like caffeine or creatine, betaine is a second‑line but promising supplement:

• Best suited for:

  • Field and court athletes (soccer, hockey, rugby)

  • CrossFit, HYROX and mixed‑modal competitors

  • Strength/power athletes in high‑volume blocks

• Most useful when:

  • Training is heavy, with frequent matches/sessions

  • Heat, dehydration, or cumulative fatigue are issues

  • Athletes already have nutrition, sleep, and training well dialled in.

Limitations and What’s Still Unclear

• Findings are not universally positive; several high‑quality RCTs report no effect on strength or power with Betaine supplementation [4] [6] [2] [7].

• Many studies have small samples and predominantly male participants.

• Endurance evidence is limited and methodologically weak, though emerging reviews are targeting this gap [13].

• Long‑term safety, especially in youth with multi‑year continuous Betaine use, is not fully known [6] [2] [10].

1. Consider 2–3 g/day Betapower TMG, taken daily for at least 2–4 weeks, during demanding training or competition phases.

2. Expect subtle but meaningful improvements in: lower‑body strength, jump performance, muscular endurance, and the ability to maintain performance across repeated high‑intensity efforts [1] [5] [3] [2] [11] [12].

3. Use betaine as an adjunct, not a replacement, for fundamentals: structured training, adequate protein and carbohydrate intake, hydration, and sleep.

4. Monitor individual responses (performance metrics, recovery, GI tolerance) and periodize use rather than relying on year‑round supplementation until more long‑term data are available.

In sum, Betapower TMG is a scientifically supported, relatively safe tool that can help athletes squeeze out extra strength, power, and resilience in high‑intensity sport—provided it is layered on top of solid training and nutrition.

1. Nobari, H., Cholewa, J., Castillo-Rodríguez, A., Kargarfard, M., & Pérez-Gómez, J. Effects of chronic betaine supplementation on performance in professional young soccer players during a competitive season: a double blind, randomized, placebo-controlled trial. Journal of the International Society of Sports Nutrition. 2021; 18. https://doi.org/10.1186/s12970-021-00464-y

2. Perreras, M., & Kim, J. Effects of betaine supplementation on endurance exercise performance: a systematic review. Physical Activity and Nutrition. 2025; 29. https://doi.org/10.20463/pan.2025.0008

3. Hsu, S., Wang, Y., Chen, M., Chan, K., & Hsu, M. Effects Of 6-week Of Betaine Supplementation And Compound Training On Exercise Performance. Medicine & Science in Sports & Exercise. 2021 https://doi.org/10.1249/01.mss.0000761936.58977.f2

4. Yang, M., Lin, H., Chuang, C., Wang, Y., Huang, B., & Chan, K. Effects of 6-Week Betaine Supplementation on Muscular Performance in Male Collegiate Athletes. Biology. 2022; 11. https://doi.org/10.3390/biology11081140

5. Zawieja, E., Machek, S., Zanchi, N., Cholewa, J., & Woźniewicz, M. Effects of chronic betaine supplementation on exercise performance: Systematic review and meta-analysis. Journal of Sports Sciences. 2024; 42. https://doi.org/10.1080/02640414.2024.2423578

6. Van Every, D., Plotkin, D., Delcastillo, K., Cholewa, J., & Schoenfeld, B. Betaine Supplementation: A Critical Review of Its Efficacy for Improving Muscle Strength, Power, and Body Composition. Strength and Conditioning Journal. 2021; 43. https://doi.org/10.1519/ssc.0000000000000622

7. Ismaeel, A. Effects of Betaine Supplementation on Muscle Strength and Power: A Systematic Review. Journal of Strength and Conditioning Research. 2017; 31. https://doi.org/10.1519/jsc.0000000000001959

8. Cholewa, J., Newmire, D., Rossi, F., Guimarães‐Ferreira, L., & Zanchi, N. An Overview of Betaine Supplementation, Sports Performance, and Body Composition. Nutrition and Enhanced Sports Performance. 2018 https://doi.org/10.1016/b978-0-12-813922-6.00060-6

9. De Amorim Rodrigues, G., Saraiva, A., Soares, M., Mendes, T., Costa, T., Da Silva, C., Monteiro, P., & Duarte, M. Betaine supplementation affects carbohydrate metabolism in the skeletal muscle of finishing pigs. PLOS One. 2025; 20. https://doi.org/10.1371/journal.pone.0322040

10. Nobari, H., Kargarfard, M., Minasian, V., Cholewa, J., & Pérez-Gómez, J. The effects of 14-week betaine supplementation on endocrine markers, body composition and anthropometrics in professional youth soccer players: a double blind, randomized, placebo-controlled trial. Journal of the International Society of Sports Nutrition. 2021; 18. https://doi.org/10.1186/s12970-021-00417-5

11. Arazi, H., Aboutalebi, S., Taati, B., Cholewa, J., & Candow, D. Effects of short-term betaine supplementation on muscle endurance and indices of endocrine function following acute high-intensity resistance exercise in young athletes. Journal of the International Society of Sports Nutrition. 2022; 19. https://doi.org/10.1080/15502783.2022.2041988

12. Zawieja, E., Durkalec-Michalski, K., Sadowski, M., Główka, N., & Chmurzyńska, A. Betaine supplementation improves CrossFit performance and increases testosterone levels, but has no influence on Wingate power: randomized crossover trial. Journal of the International Society of Sports Nutrition. 2023; 20. https://doi.org/10.1080/15502783.2023.2231411

13. Arumugam, M., Paal, M., Donohue, T., Ganesan, M., Osna, N., & Kharbanda, K. Beneficial Effects of Betaine: A Comprehensive Review. Biology. 2021; 10. https://doi.org/10.3390/biology10060456

14. Zhao, G., He, F., Wu, C., Li, P., Li, N., Deng, J., Zhu, G., Ren, W., & Peng, Y. Betaine in Inflammation: Mechanistic Aspects and Applications. Frontiers in Immunology. 2018; 9. https://doi.org/10.3389/fimmu.2018.01070

15. Cholewa, J., Guimarães‐Ferreira, L., & Zanchi, N. Effects of betaine on performance and body composition: a review of recent findings and potential mechanisms. Amino Acids. 2014; 46. https://doi.org/10.1007/s00726-014-1748-5