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Nutrition

Betaine je povećao snagu bench pressa za oko 16 % u 14 dana

Dr. Gymbro · · 3 min read
#betaine #supplements #ergogenic aids #strength #bench press #research #power

Betaine je povećao snagu bench pressa za oko 16 % u 14 dana

Dvotednevna suplementacija betaineom (TMG), spoja koji se prirodno nalazi u cikli, povezana je s otprilike 16 % većom snagom bench pressa na prvi dan teškog testnog bloka kod muškaraca koji treniraju snagu. Randomizirano, dvostruko‑slijepo, pre‑crossover istraživanje također je pokazalo povećanje izometrijske sile bench pressa, uz skromnija poboljšanja u vertikalnom skoku i izometrijskoj sili čučnja. Niti broj ponavljanja, niti snaga skočnog čučnja nisu se promijenili, a studiju je obilježio mali uzorak od samo 12 muškaraca. Evo što podaci pokazuju, koja je doza korištena i kako to može utjecati na vaš trening.

Što je betaine (TMG)?

Betaine, poznat i kao trimetilglicin (TMG), prisutan je u namirnicama poput cikle, špinata i pšenice, a prodaje se i kao samostalni dodatak prehrani. Dugi su rasprave u sportskim krugovima o njegovom potencijalu kao ergogenog sredstva, što je potaknulo Leeja i suradnike da ga testiraju izravno na snazi i moći. Njihov rad "Ergogenic effects of betaine supplementation on strength and power performance" objavljen je u Journal of the International Society of Sports Nutrition 2010. godine.

Dizajn pre‑crossover studije

U studiju je uključenih 12 mladi muškaraca (prosječna dob 21 ± 3 god., tjelesna masa 79,1 ± 10,7 kg) s najmanje tri mjeseca iskustva u treningu snage. Dizajn je bio uravnotežen, randomiziran, dvostruko‑slijep i pre‑crossover: svaki sudionik je prošao dva 14‑dnevna perioda – jedan s betaineom, drugi s placebom – uz 14‑dnevni odmor između.

Prije i nakon svakog bloka sudionici su dva uzastopna dana (D1 i D2) izvodili standardizirani visokointenzivni test snage i moći koji je obuhvaćao bench press, čučanj i skokove. Budući da je svaki dizač bio svoj vlastiti kontrolni uzorak, pre‑crossover pristup je smanjio varijabilnost uzrokovanu individualnim razlikama u snazi i povijesti treninga. Dva uzastopna dana omogućila su i praćenje održivosti izvedbe pod akumuliranim zamorom.

Rezultati snage i moći

Bench press privukao je najviše pažnje. Nakon 14 dana betainea snaga bench pressa iznosila je 1779 ± 90 W na D1 i 1788 ± 34 W na D2. Prije suplementacije vrijednosti su bile 1534 ± 30 W i 1498 ± 29 W, dok je placebo dao 1374 ± 128 W i 1523 ± 39 W. D1 je tako otprilike 16 % iznad pretretka, a D2 čak oko 19 %. Razlike su statistički značajne (p < 0,05).

Izometrijska sila bench pressa pokazala je sličan trend: 2922 ± 297 N na D1 i 2503 ± 28 N na D2 nakon betainea, nasuprot 2345 N i 2423 N prije suplementacije te 2175 N i 2128 N u placebo uvjetu.

Donji dio tijela također je pokazao pomake, ali u manjem opsegu. Snaga vertikalnog skoka i izometrijska sila čučnja porasle su oba dana nakon betainea, iako su učinci slabiji od onih na gornjem dijelu tijela.

Što se nije poboljšalo

Snaga skočnog čučnja, broj ponavljanja u bench pressu i čučnju ostali su nepromijenjeni. To znači da betaine poboljšava maksimalnu snagu i moć, ali ne i izdržljivost ili učinkovitost u višeponavljačkim testovima.

Doza i način uzimanja

Prema potpunom tekstu (PMC2915951), sudionici su uzimali 1,25 g betainea dva puta dnevno, ukupno 2,5 g dnevno, pomiješano u sportsko piće, kroz 14 dana. To je umjerena doza i cijeli protokol temelji se na kontinuiranom unosu tijekom dva tjedna, a ne na jednoj akustnoj dozi prije treninga.

Ograničenja studije

Uzorak od 12 mladih muškaraca i kratak vremenski okvir čine ovaj rad preliminarnim dokazom. Rezultati se ne mogu automatski prenijeti na žene, starije sportaše, elite atlete ili duže faze treninga. Neki prikazani parametri (npr. iznimno male standardne devijacije) upućuju na moguću metodološku nestabilnost, pa je potrebno pristupati rezultatima s oprezom.

Praktični zaključci za dizače

  • Fokusirajte se na moć, ne na ponavljanja. Betain je povećao maksimalnu snagu bench pressa i izometrijsku silu, ali nije utjecao na broj ponavljanja.
  • Gornji dio tijela reagira najjače. Učinci su najizraženiji u manjoj mišićnoj grupi gornjeg dijela tijela.
  • Pridržavajte se testirane doze. 1,25 g dva puta dnevno (ukupno 2,5 g) tijekom 14 dana, pomiješano u napitak.
  • Očuvajte realna očekivanja. Ovo je jedinstvena pre‑crossover studija, a ne konačni dokaz. Osnovni treninzi, kvalitetan san i pravilna prehrana još uvijek su temelj napretka.

Izvor

Lee EC, et al. Ergogenic effects of betaine supplementation on strength and power performance. J Int Soc Sports Nutr. 2010;7:27. 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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