Trimethylglycine, better known as TMG, has become a key supplement for athletes aiming to build endurance – and, many would say, for good reason. This naturally occurring compound plays an important role in muscle recovery, boosts endurance and promotes overall well-being.
It’s been approved as a food supplement in the EU, with a well-known role in homocysteine metabolism (we’ll talk about this more later in the article). So, it’s no surprise that TMG’s popularity is skyrocketing.
However, with the growing demand comes a flood of both high and low-quality NMG supplements in the market. For athletes, choosing the right NMG supplement is essential to ensure it delivers the desired results. This article, inspired by insights from Healthnews, takes a closer look at how TMG supports muscle recovery and performance. It also offers tips on what to look for when purchasing NMG supplements.
What Is TMG?
TMG is a naturally occurring amino acid in the body, made up of three methyl groups, which is why it’s called tri-methylglycine. It’s also known as betaine anhydrous, a name that comes from beets. So, yes, beets are packed with TMG. Other foods rich in TMG include quinoa, wheat bran, shrimp, and spinach.
TMG’s main role is as a methyl donor, a process crucial for proper cell function, DNA repair, and detoxification. TMG is also an osmolyte, meaning it helps cells maintain their balance of water and electrolytes.
Low levels of TMG can be caused by several factors including poor sleep quality. Some people may also have a mutation in a gene known as the MTHFR gene (often humorously called the “motherfucker gene”). For athletes, TMG can be an important supplement to enhance performance during workouts.
Research on TMG
Research on TMG shows promising benefits for athletes. Betaine anhydrous, a form of TMG, is considered one of the best pre-workout ingredients due to its potential to increase muscle strength, boost muscle size, and improve recovery from exercise-induced stress.
In one study, athletes who took 2.5 grams of betaine daily saw improvements in body composition, increased arm size, and better bench press capacity. Another study revealed that athletes supplementing with 1.25 grams of betaine daily were able to complete more reps and delay fatigue during high-intensity exercise compared to a placebo group. A third study found that male athletes who took betaine had significantly higher power output, greater force production, and improved peak and average power.
These findings highlight TMG’s effectiveness in enhancing athletic performance.
How TMG Supports Muscle Recovery
Muscle recovery helps to prevent injury to the muscles during exercise. This is how TMG helps:
- Reduces Inflammation: After intense physical activity, muscles can become inflamed, leading to soreness and slower recovery. TMG helps lower inflammation, speeding up recovery.
- Provides Hydration: TMG acts as an osmolyte. This property helps cells stay hydrated under stress. Good hydration is crucial for muscle recovery, as it prevents cramping and helps nutrients reach muscles more efficiently.
- Improves Protein Synthesis: For muscles to repair and grow, the body needs to make protein efficiently. TMG has been shown to boost protein synthesis, speeding up muscle repair and improving recovery after exercise.
TMG and Performance Enhancement
In addition to supporting muscle recovery, TMG has been studied for its performance-enhancing properties. This is how TMG may help to enhance athletic performance:
- Increased Strength and Power: Studies have shown that TMG supplementation can increase muscle power output during weight training. This means that athletes may be able to lift more or train harder, leading to greater strength gains over time.
- Improved Endurance: TMG supports the production of creatine, a compound that provides quick energy during short bursts of intense exercise. This helps athletes maintain endurance during high-intensity workouts, such as sprinting or weightlifting.
- Methylation and Energy Production: By donating methyl groups, TMG supports critical metabolic processes, including the synthesis of energy molecules like ATP. This boosts overall energy levels, allowing for longer, more productive workouts.
Choosing the Right TMG Supplement
TMG supplements are not created equal, some companies cut corners. While some TMG supplements may lack the active ingredient (TMG), others will even have harmful ingredients. Therefore it is important to go the extra mile to find the best product.
Here are a few key things to look for when choosing the right TMG supplement:
- Third-Party Testing: this is a critical factor and should never be overlooked. It is the first guarantee of quality. Always demand to see third-party testing results.
- Dosage: Most studies on TMG use a daily dose of 2.5 grams. Ensure that the supplement you choose provides this or a similar dose for optimal results.
- Form: TMG supplements are available in both powder and capsule form. Choose the one that fits your lifestyle and makes it easier to maintain consistency.
Are There Any Side Effects?
TMG is generally considered safe when taken in recommended doses- not exceeding 4g per day. At higher doses, TMG might cause the following side effects:
- Nausea
- Stomach upset
- Diarrhea
Athletes with any pre-existing condition to talk to their healthcare provider before starting on any TMG supplement. It is also important to adhere to the recommended TMG dosages.
Is TMG same as Glycine?
No, TMG and glycine are not the same, though they are related. TMG is derived from glycine and has three methyl groups attached to it. Glycine, on the other hand, is a simple amino acid.
When to Take TMG?
TMG is best taken either in the morning or before a workout to support energy, endurance, and recovery.
Conclusion:
TMG is a powerful supplement for anyone looking to enhance muscle recovery, boost performance, and support overall health. By improving protein synthesis, reducing inflammation, and supporting hydration, TMG plays a crucial role in both short-term recovery and long-term athletic gains.Whether you’re an athlete or simply someone committed to fitness, choosing the right TMG supplement can help you achieve your performance goals and optimize your recovery process. Consider adding TMG to your supplement regimen, and fuel your body for better performance and quicker recovery.
