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Nutrition

Betaine Ya Kara Karfin Bench Press Kimanin 16 % a Ranaku 14

Dr. Gymbro · · 4 min read
#betaine #supplements #ergogenic aids #strength #bench press #research #power

Takaitaccen Sakamako

Makon biyu na shan Betaine, sinadari da ke alayyahu kuma ake sayar da shi a matsayin trimethylglycine (TMG), ya haifar da kusan 16 % karin ƙarfi a bench press a gwaji na farko da aka gudanar a kan maza masu horon nauyi. A cikin yanayin gwaji mai sarrafa ƙididdiga an samu ƙaruwa a isometric bench press, yayin da ƙarfafa squat da tsalle na tsaye ba su nuna babbar bambanci ba. Binciken ya ƙunshi maza 12 kacal, kuma yana ba da haske kan abin da masu ɗaga kaya za su iya tsammani da kuma abin da ba za su ga canji ba.

Menene Betaine (TMG)?

Betaine, wanda aka fi sani da trimethylglycine (TMG), sinadari ne da ake samu a abinci kamar alayyahu, spinach, da alkama. Ana sayar da shi a matsayin ƙarin abinci don ƙarfafa aikin jiki. A cikin muhawarar ƙara ƙarfi a fannin wasanni, Betaine an dade ana tattaunawa a kai, kuma Lee da abokan aikinsa suka gudanar da wannan bincike don duba tasirin sa a kan ƙarfi da ƙarfin juriya. Takardarsu, "Ergogenic effects of betaine supplementation on strength and power performance," an wallafa a Journal of the International Society of Sports Nutrition a 2010.

Tsarin Binciken (Crossover Design)

Binciken ya haɗa maza goma sha biyu (shekaru 21 ± 3, nauyi 79.1 ± 10.7 kg) waɗanda suka horar da nauyi aƙalla watanni uku. Tsarin ya kasance crossover, wato kowanne mahalarta ya karɓi Betaine a wani lokaci da placebo a wani lokaci, tare da watanni 14 na hutu tsakanin su. An raba su ba da izni ga bazuwar rarrabewa (randomised) a ƙungiyoyi biyu, sannan an yi gwaje‑gwaje a kwanaki 14 na kowanne shiri.

Hanyoyin Gwaji

Kafin da bayan kowane shiri na kwanaki 14, mahalarta sun yi gwaje‑gwaje guda uku a ranaku biyu da jere (Rana 1 da Rana 2):

  • Bench press (ƙarfi da ƙarfin power)
  • Squat
  • Tsalle na tsaye (vertical jump)

Wannan hanyar crossover ta rage tasirin bambance‑bambancen kowane mutum (inter‑individual variability) kuma ta ba da damar auna canjin da ke tasowa a ƙarƙashin gajiya mai ɗorewa.

Sakamakon ƙarfi (Power) da Ƙarfi (Force)

Bench Press Power

  • Betaine (Rana 1): 1779 ± 90 W
  • Betaine (Rana 2): 1788 ± 34 W
  • Placebo (Rana 1): 1534 ± 30 W
  • Placebo (Rana 2): 1498 ± 29 W

Rana 1 ta nuna kusan 16 % ƙaruwa idan an kwatanta da farawa, yayin da Rana 2 ta nuna kusan 19 %. Bambance‑bambancen sun kasance masu mahimmanci (p < 0.05).

Isometric Bench Press Force

  • Betaine (Rana 1): 2922 ± 297 N
  • Betaine (Rana 2): 2503 ± 28 N
  • Placebo (Rana 1): 2345 ± ? N
  • Placebo (Rana 2): 2423 ± ? N

Haɓakar a Rana 1 ta fi fitowa, yayin da a Rana 2 bambancin ya ragu, don haka ƙara ƙarfi ya fi bayyana a ranar farko.

Squat da Tsalle na Tsaye

Ko da yake an samu ƙaruwa kaɗan a isometric squat force da vertical jump height a bayan Betaine, bambance‑bambancen ba su kai matakin ƙarfi ba kamar bench press. Haka kuma adadin maimaitawa (reps) a bench press ko squat ba su sami ƙaruwa ba.

Abubuwan Da Ba Su Inganta Ba

  • Karfin Squat na Tsalle ba ya samun bambanci.
  • Maimaitawa (reps) a bench press ko squat ba su ƙaru ba.
  • Tasirin Betaine ya fi bayyana a karfin power da maximum force, ba a juriya (endurance) ko a yawan maimaitawa ba.

Kula da Dosage da Lokaci

Bisa ga takardar (PMC2915951), mahalarta sun sha 1.25 g na Betaine sau biyu a rana (jimillar 2.5 g a rana) a jikin protein shake na tsawon kwanaki 14. Wannan adadi ya nuna cewa shayar da Betaine a rana‑biyu na makonni biyu na iya ba da fa'ida, maimakon shan guda ɗaya a lokaci guda.

Matsaloli da Ƙuntatawa

  • Gwajin ya ƙunshi maza ƙanana (n = 12) a tsawon lokaci short‑term; ba a iya faɗaɗa sakamakon ga mata, manyan ɗan‑ɗaukar nauyi, ko ‘yan wasa na ƙwararru.
  • Wasu daga cikin bambance‑bambancen ba su kai matakin ƙaura (clinical significance) ba, kamar ƙaramar ƙaruwa a isometric force na Rana 2.
  • Gwajin ya auna aiki a yanayin gwaji (lab setting), ba a cikin yanayin horo na dogon lokaci ba.

Abubuwan Da Za Su Amfane Masu Ɗaga Kaya

  • Mayar da hankali kan power: Fa'idar Betaine ta fi bayyana a bench‑press power da isometric force, ba a maimaitawa ba.
  • Jikin sama (upper‑body) ya fi amfana: Tasirin ya fi bayyane a ƙananan ƙungiyoyin tsoka na sama.
  • Dosage da tsawon lokaci: 1.25 g sau biyu a rana (2.5 g a rana) na tsawon kwanaki 14.
  • Tsayar da tsammani masu ma'ana: Crossover ɗaya ba ya nufin ƙarshe, amma yana buƙatar ƙarin bincike; horo, barci, da abinci har yanzu sune manyan abubuwan da ke haifar da ci gaba.

Manazarta (Source)

Lee EC, et al. Ergogenic effects of betaine supplementation on strength and power performance. J Int Soc Sports Nutr. 2010. DOI: 10.1186/1550-2783-7-27. PubMed: 20642826.

Original study

Read the original research on pubmed.ncbi.nlm.nih.gov →

This article summarizes published research for general information. It is not medical advice.

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Dr. Gymbro

Dr. Gymbro writes for Dr. Gymbro: science-backed fitness, nutrition & performance.

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