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Nutrition

Betain poveća snagu bench throw-a za oko 16 % za 14 dana

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

Dve nedelje suplementacije betainom povećale su snagu bench‑throw‑a za oko 16 % na prvi dan teškog testnog bloka

To je naslov male crossover studije iz 2010. g. koja je ispituvala efekte betaina kod muškaraca koji treniraju otpor. Rezultati su zanimljivi, ali imaju ograničenja – najviše su koristili oni koji su radili vežbe gornjeg dela tela.

Šta je betain (TMG)?

Betain, poznat i kao trimetilglicin (TMG), prirodno se nalazi u cveklu, spanaću, pšenici i drugim namirnicama. Takođe se prodaje kao samostalni suplement. Dugo je bio predmet rasprava u sportskim nutricionističkim krugovima kao potencijalni ergogeni dodatak, što je podstaklo Lee‑a i saradnike da ga testiraju direktno na pokazatelje snage 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. g.

Dizajn studije

U studiju je bilo 12 mladih muškaraca (prosečna starost 21 ± 3 god., masa 79,1 ± 10,7 kg) sa najmanje tri meseca iskustva u treningu snage. Dizajn je bio randomizovan, dvostruko slep, crossover. Svaki učesnik je odradio dva 14‑dnevna perioda – jedan uz betain, drugi uz placebo – odvojena dvonedeljnim wash‑outom.

Pre i posle svakog perioda, učesnici su dva uzastopna dana (D1 i D2) izvodili standardizovani, visokointenzivni test snage koji je obuhvatao bench press, čučanj i vertikalni skok. Pošto je svaki učesnik bio svoj sopstveni kontrolni uslov, crossover dizajn je eliminišavao veliki deo varijanse uzrokovane individualnim razlikama u snazi i istoriji treninga. Dva uzastopna dana su takođe omogućila istraživačima da prate kako se performanse održavaju pod akumuliranim zamorom.

Rezultati – snaga bench‑throw‑a

Posle 14 dana suplementacije betainom, snaga bench‑throw‑a iznosila je 1779 ± 90 W na D1 i 1788 ± 34 W na D2. Pre‑suplementacije vrednosti su bile 1534 ± 30 W i 1498 ± 29 W, dok je u placebo uslovu izmereno 1374 ± 128 W i 1523 ± 39 W. To znači da je na prvi dan došlo do otprilike 16 % povećanja u odnosu na bazu, a na drugi dan povećanje je bilo i do 19 %. Razlike su bile statistički značajne (p < 0,05).

Izometrična sila bench‑pressa pratila je sličan trend: 2922 ± 297 N na D1 i 2503 ± 28 N na D2 nakon betaina, naspram 2345 N i 2423 N pre suplementacije i 2175 N i 2128 N u placebo uslovu. Prvi dan je pokazao značajnu razliku, dok je drugi dan bio manji, što sugeriše da je efekat najizraženiji na početku suplementacije.

Donji deo tela

Vertikalni skok i izometrična sila u čučnju takođe su blago porasli oba dana nakon uzimanja betaina, ali su razlike manje izražene i statistički slabije. Autori su zaključili da betain može povećati snagu i moć u odabranim testovima, pri čemu su efekti izraženiji u manjem broju mišića gornjeg dela tela.

Šta se nije poboljšalo

Snaga jump squata nije se promenila, niti je broj ponavljanja u bench‑pressu ili čučnju varirao. Za vežbače to znači da betain poboljšava maksimalnu snagu i moć, ali ne i izdržljivost na više ponavljanja.

Doza i režim suplementacije

Prema originalnom tekstu (PMC2915951), učesnici su uzimali 1,25 g betaina dva puta dnevno (ukupno 2,5 g/dan), rastvorene u sportskom napitku, tokom 14 dana. To je relativno niska doza i primenjen je kontinuirani režim, a ne jedinstvena pre‑trening doza.

Ograničenja

Uzorak je bio mali (12 mladih muškaraca) i period kratak, pa se rezultati ne mogu generalizovati na žene, starije sportiste, elite ili duže trening cikluse. Takođe su primetne velike varijacije u nekim merama, što ukazuje na potrebu za oprezom pri interpretaciji pojedinačnih procenata. Studija je sprovedena u laboratorijskim uslovima, a ne tokom dugoročnog treniranja.

Praktične pouke za vežbače

  • Fokusirajte se na moć, ne na izdržljivost. Betain je poboljšao maksimalnu snagu i izometričnu silu, dok broj ponavljanja nije porastao.
  • Gornji deo tela reaguje jače. Efekti su bili izraženiji u testovima gornjeg dela tela.
  • Pratite protokol. Studija je koristila 1,25 g dva puta dnevno (ukupno 2,5 g) tokom 14 dana.
  • Budite realni u očekivanjima. Ovo je mala studija koja ukazuje na potencijal, ali ne garantuje rezultate. Trening, san i ishrana i dalje su ključni.

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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