Health
In pursuit of excellence, every edge counts. This is particularly true for athletes as they always aim to propel beyond their limits. To get an extra boost, athletes often look towards nutritional supplements. In recent years, there has been a lot of buzz about TMG, or trimethylglycine supplements. Now, the question arises: Is TMG a secret weapon that can unlock your full potential or is it merely hype?
What is TMG?
TMG, also known as betaine is a compound that is naturally produced by the body. It is also present in various foods such as wheat, spinach, beets, marine algae, and shellfish.
TMG has been used in animal feed for decades to improve their growth and muscle mass. Studies in animals have suggested that TMG can reduce fat and increase muscle mass in pigs and poultry.1,2
There are three key aspects of TMG supplements that enhance athletes’ performance.
- TMG converts potentially harmful homocysteine into methionine – an antioxidant.
- Involvement in the methylation process, which is crucial for DNA repair, lipid metabolism, and detoxification processes.
- TMG acts as an osmoprotector, which refers to its ability to protect cells against dehydration during stress.
TMG Supplements and Muscle Strength
TMG is believed to increase the synthesis of creatine. Creatine is a compound that provides energy to the muscles and helps build lean skeletal muscles. Several studies reported that TMG supplements can significantly increase muscle strength and muscle power and reduce fatigue.3
TMG also increases the body’s production of nitric oxide. It is a molecule that aids in regulating oxygen delivery to muscles by regulating blood flow. The increased blood can improve endurance and increase muscle power during competition or workouts. TMG supplements can also show reduced muscle soreness and better recovery in athletes engaged in intense training.
These supplements can aid in delivering more nutrients promoting muscle growth and improving explosive power. Athletes involved in such activities that require quick bursts of energy (weightlifting and sprinting) can gain benefit from these supplements. A study by Cholewa and colleagues reported that six weeks of TMG resulted in improved bench press capacity, power, and arm size in strength-trained participants.4
Similarly, a study published in 2021 reported that 14 weeks of TMG improved the repeat sprint ability of soccer players.5 Another study found that TMG supplementation resulted in fat reduction.6
TMG Supplements and Homocysteine
Homocysteine is a type of amino acid found in the blood. Some researchers indicated that TMG can lower the homocysteine levels in the blood as high levels of this compound can cause a risk of heart disease. A systemic review that included 206 participants reported that taking 4 grams of TMG every day for 6 weeks can decrease homocysteine in adults.7
According to another review, TMG (4g/day) can lower homocysteine levels without any negative impacts on cardiovascular health (triglycerides and blood pressure).8 TMG’s role in regulating homocysteine can contribute to better-supporting endurance, overall fitness, and cardiovascular health.
Aerobic Capacity
TMG supplements have the ability to improve the aerobic capacity of the athletes.5 As the body’s ability to utilize oxygen is increased, the cardiovascular performance of the person also increases. The enhanced cardiovascular performance through TMG supplements can be beneficial for endurance athletes such as swimmers, cyclists, and long-distance runners. Pryor and colleagues reported that one week of TMG supplementation resulted in improved cycling sprint power.9
TMG and Resistance Exercise
TMG can improve resistance exercise performance in programs that put a lot of metabolic stress on the athlete’s body. In addition to supporting creatine synthesis and protein synthesis, TMG also plays a role in preventing lactate levels from increasing as you exercise. However, how exactly TMG enhances the exercise resistance performance in athletes is still poorly understood. According to a study published in the Journal of the International Society of Sports Nutrition, TMG supplementation among college students resulted in improved muscle endurance, and ability to perform repetitions. These results were achieved with just 7 days of TMG supplementation.10
Take Away
Previously, there was sufficient evidence in animal studies that TMG can improve muscle mass. However, studies in humans have also been conducted in recent years, that have clearly shown the positive effects of TMG in boosting physical performance. However, it is important to choose high-quality TMG supplements from reputable brands to ensure effectiveness and purity. The dosage can vary depending on your body weight and activity level. So, it is advisable to consult your sports nutritionist or health care professional.
Consider incorporating TMG supplements in your training routine and experience the potential benefits of yourself.
Reference
1. Fernández-Fígares I, Wray-Cahen D, Steele NC, et al. Effect of dietary betaine on nutrient utilization and partitioning in the young growing feed-restricted pig. J Anim Sci. Feb 2002;80(2):421-8. doi:10.2527/2002.802421x
2. Zhan XA, Li JX, Xu ZR, Zhao RQ. Effects of methionine and betaine supplementation on growth performance, carcase composition and metabolism of lipids in male broilers. Br Poult Sci. Oct 2006;47(5):576-80. doi:10.1080/00071660600963438
3. Ismaeel A. Effects of Betaine Supplementation on Muscle Strength and Power: A Systematic Review. The Journal of Strength & Conditioning Research. 2017;31(8):2338-2346. doi:10.1519/jsc.0000000000001959
4. Cholewa JM, Wyszczelska-Rokiel M, Glowacki R, et al. Effects of betaine on body composition, performance, and homocysteine thiolactone. Journal of the International Society of Sports Nutrition. 2013/08/22 2013;10(1):39. doi:10.1186/1550-2783-10-39
5. Nobari H, Cholewa JM, 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. 2021/10/18 2021;18(1):67. doi:10.1186/s12970-021-00464-y
6. Cholewa JM, Hudson A, Cicholski T, et al. The effects of chronic betaine supplementation on body composition and performance in collegiate females: a double-blind, randomized, placebo controlled trial. Journal of the International Society of Sports Nutrition. 2018/07/31 2018;15(1):37. doi:10.1186/s12970-018-0243-x
7. McRae MP. Betaine supplementation decreases plasma homocysteine in healthy adult participants: a meta-analysis. J Chiropr Med. Mar 2013;12(1):20-5. doi:10.1016/j.jcm.2012.11.001
8. Ashtary-Larky D, Bagheri R, Ghanavati M, et al. Effects of betaine supplementation on cardiovascular markers: A systematic review and Meta-analysis. Crit Rev Food Sci Nutr. 2022;62(23):6516-6533. doi:10.1080/10408398.2021.1902938
9. Pryor JL, Craig SAS, Swensen T. Effect of betaine supplementation on cycling sprint performance. Journal of the International Society of Sports Nutrition. 2012/04/03 2012;9(1):12. doi:10.1186/1550-2783-9-12
10. Hoffman JR, Ratamess NA, Kang J, Rashti SL, Faigenbaum AD. Effect of betaine supplementation on power performance and fatigue. J Int Soc Sports Nutr. Feb 27 2009;6:7. doi:10.1186/1550-2783-6-7
Share Article: