The fitness industry is sleeping on Betaine.
For years, creatine has been considered the king of muscle-building supplements.
But Betaine is emerging as one of the most powerful, yet overlooked, muscle-building and fat-burning compounds.
A meta-analysis[1] was conducted analyzing 192 participants over six studies taking Betaine.
It found that Betaine supplementation resulted in:
- An average increase of 5.5 pounds of lean muscle
- An average reduction of 5.5 pounds of fat
This isn’t a small change.
This is a complete body recomposition shift!
Imagine losing 5.5 pounds of fat and gaining 5.5 pounds of muscle simultaneously.
This would translate to a 3-4% drop in body fat while looking significantly leaner and stronger.
Kind of similar to my before and after here.
If Betaine were better known?
It would be one of the top-tier muscle-building supplements on the market.
Let’s go over some of the massive benefits.
Here’s what the collective data has revealed about Betaine…
1. Lean Mass Gains: +5.5 lbs Muscle
The average muscle gain of the meta-analysis[1] I mentioned earlier of the six studies was 5.5 pounds (2.5 kg) over 6-8 weeks. Enhanced muscle protein synthesis [2] and increased cellular hydration [3] (similar to creatine) are some of the reasons for this.
2. Fat Loss: -5.5 lbs Body Fat
That same meta-analysis[1] showed an average of 5.5 pounds (2.5 kg) of fat loss. Betaine flips a metabolic switch [4], AMPK, that promotes fat burning and prevents fat accumulation in muscle tissue, which contributes to its overall fat-loss effects. It also enhances insulin sensitivity[5], allowing better glucose partitioning into muscle instead of fat storage. Reducing inflammation and lowering homocysteine[6], which can improve metabolic function[7].
3. Strength & Power Performance Improvements
Research shows it enhances strength and power across multiple metrics, with a 2024 meta-analysis[8] confirming significant improvements in maximal strength (particularly in lower body) and vertical jumping ability. Another study[9] demonstrated betaine’s ability to increase work capacity and improve repetitions to fatigue.
4. Cortisol Reduction & Recovery Benefits
Studies show that betaine supplementation significantly lowers post-exercise cortisol levels[10] while simultaneously increasing total testosterone and improving the testosterone/cortisol ratio. Additional studies revealed betaine treatment prevented muscle atrophy by maintaining normal protein synthesis rates[11], suggesting enhanced recovery capacity and protection against muscle breakdown.
5. Supports Testosterone & Overall Health
Research shows betaine can increase testosterone levels while lowering cortisol[12]. It helps reduce homocysteine levels in the body, which is linked to less inflammation and better recovery[13]. Betaine’s role in methylation supports healthy liver function and metabolism, while improving neurotransmitter production. These benefits create a more anabolic environment that supports muscle growth and overall physical function.
The Ultimate Stack: Betaine + Creatine HCL + Testosterone Optimization
By stacking Betaine + Creatine HCL(both in Gains) + Testosterone Optimization (Mojo), you can expect:
✔ 8-10 pounds of lean muscle in 4 months
✔ Significant body fat loss (3-5%)
✔ Stronger, fuller, denser muscle growth
✔ More strength, endurance, and power
If you are going to do Gains and Mojo, I’d recommend the Hero Stack.
The Hero Stack contains Gains, a potent source of Betaine and Creatine – It also has Mojo (for testosterone), Nitro (for blood flow) and Octance (for energy).
Bottom Line: Betaine is a Game-Changer
The industry is sleeping on Betaine, but the research speaks for itself.
• More muscle, more strength, less fat—without any hormonal suppression.
• Works in perfect synergy with creatine and testosterone optimization strategies.
• Clinically backed improvements in body composition and performance.
If you’re serious about transforming your physique.
Betaine needs to be in your stack.
Two ways to get it.
The awesome thing about combining creatine HCL and Betaine.
Creatine HCL makes muscles fuller in weeks.
And the added Betaine supercharges the formula resulting in sustained muscle growth and fat loss.
Give it a shot!
Talk Soon,
Greg O’Gallagher
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