How do conflicts of interest influence betaine research findings?

While some positive betaine studies do have research funded by supplement companies, the narrative that all positive findings are due to large conflicts of interest while null findings are conflict-free is not entirely accurate. Some studies reporting no benefits also have authors with significant financial ties, such as patents or full-time employment with betaine-selling companies. The nature and magnitude of conflicts of interest should be carefully considered, rather than assuming all conflicts are equal.

Is betaine the 'next Creatine' in terms of effectiveness?

No, betaine is not expected to be as impactful as Creatine. While Creatine has widespread, reliable effects, betaine is currently positioned as a 'second-tier' supplement, similar to beta-alanine or citrulline malate. Its potential upside might be a reliable ergogenic benefit if dosed correctly and taken long enough to promote hypertrophy, but it's not a 'sure thing' like Creatine.

How should an individual interpret developing supplement research, and when is it worth experimenting with a new supplement?

There are two main schools of thought: one is to wait for conclusive scientific proof, risking missing out on early benefits, while the other is to approach it as an experiment. If a supplement, like betaine, appears safe, well-tolerated, has some positive preliminary findings, and carries no risk of hurting performance, it might be justifiable to try it as an experiment. It's crucial not to spend money one isn't comfortable losing, as supplements typically have small effect sizes.

Does high-dose Vitamin C supplementation aid in exercise recovery?

A meta-analysis found that high-dose Vitamin C supplementation led to small reductions in markers of oxidative stress (lipid peroxidation) and inflammation (IL-6). However, these biochemical changes did not translate into significant improvements in tangible recovery outcomes like reduced soreness or faster strength recovery. Therefore, for a healthy individual, high-dose Vitamin C is not strongly recommended as a primary recovery aid, with other phytonutrient-rich options like tart cherry or turmeric showing more promising results for actual recovery parameters.

What are the benefits and drawbacks of sodium bicarbonate supplementation for performance?

Sodium bicarbonate supplementation positively impacts muscular endurance, particularly for intense activities like sprints, middle-distance work, and high-repetition lifting, due to its role in buffering hydrogen ions and regulating blood pH. However, it does not significantly affect muscular strength. A major drawback is the high risk of unpleasant gastrointestinal side effects and its generally bad taste, especially with typical doses (around 300-600mg/kg), along with a very high sodium load.

Can hyperventilating improve exercise performance?

Hyperventilating can induce respiratory alkalosis, which slightly increases pH in both blood and muscle tissue, essentially acting as a 'double dose' of the buffering effect seen with sodium bicarbonate. This can help preserve performance by better managing hydrogen ions. While promising, it requires finding a 'Goldilocks zone' of intensity and duration, as too much can cause lightheadedness. It's suggested for exercises without high risk if one blacks out.

How variable are strength gains in resistance training, and what does Cohen's D Z tell us?

Strength gains in resistance training can be highly variable. Research using Cohen's D Z (mean change divided by standard deviation of change) suggests an average D Z of about 1.6 in resistance training studies. This implies that if an intervention yields an average 20-pound squat increase, normal variability (within one standard deviation) might see individual gains ranging from 7.5 to 32.5 pounds, and even wider for two standard deviations (e.g., -5 pounds to 45 pounds). This metric helps manage expectations for individual progress and informs power calculations for researchers.

How can one maintain focus and productivity during late-night work sessions?

Strategies include leveraging natural circadian rhythms if one is a natural night owl. For those who aren't, it's effective to take breaks, re-energize with a walk or a nap rather than forcing focus. Switching from longer half-life stimulants like caffeine to shorter half-life stimulants like nicotine after 3-4 PM can also help maintain alertness without disrupting sleep significantly. Recognizing when to stop and resume work in the morning for better efficiency is also key.

Key Moments

Betaine, Sodium Bicarbonate, and Evaluating New Research as it Develops (Episode 45)

Stronger By Science

Education4 min read112 min video

Jun 18, 2020|6,899 views|130|21

Stronger By Science Podcast

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Key Moments

TL;DR

Betaine research shows promise for body comp, but needs more study. Evaluating new research requires critical thought.

Key Insights

Betaine shows potential for improving body composition in humans, particularly when combined with resistance training, though more long-term research is needed.

The human body composition effects of betaine are less convincing than those observed in livestock, necessitating human-specific studies.

Evaluating developing research requires a nuanced approach, considering potential conflicts of interest and the stage of the evidence base.

There is no perfect dichotomy between studies with conflicts of interest and positive findings versus those without and null findings; larger conflicts can exist in studies reporting no benefit.

Performance effects of betaine are currently inconsistent and less promising than body composition effects, partly due to short study durations and potentially suboptimal dosing.

Sodium bicarbonate shows benefits for muscular endurance but not strength, though its supplementation can cause significant gastrointestinal distress.

Assessing new research involves understanding the historical context of established supplements like creatine and considering the methodology of early studies.

Individuals should approach supplements like betaine with an experimental mindset, considering safety and tolerance, and acknowledging that not all evidence warrants immediate adoption.

THE BETAMINE DEBATE: POTENTIAL AND PRELIMINARY EVIDENCE

The discussion begins with betaine supplementation, highlighting promising findings in livestock, particularly pigs, regarding increased meat yield and reduced fat. However, the transcript emphasizes that these results do not automatically translate to humans. While some human studies show potential benefits for body composition, especially when paired with resistance training, the overall body of evidence is small and often relies on short-term trials. Therefore, while betaine offers intriguing possibilities for enhancing muscle gain and fat loss, definitive conclusions are premature, warranting a cautious, experimental approach from individuals.

NAVIGATING CONFLICTS OF INTEREST IN RESEARCH

A significant portion of the discussion addresses concerns about conflicts of interest in supplement research. While acknowledging that some studies with positive betaine findings are funded by industry, the transcript debunks the notion of a perfect correlation. It argues that larger conflicts of interest can exist in studies reporting null findings, such as those involving authors with patents related to the supplement or full-time employment with supplement companies. This highlights the need for a critical evaluation of funding sources and potential biases, rather than outright dismissal of research based on perceived conflicts.

BEYOND BETAMINE: SODIUM BICARBONATE AND OTHER SUPPLEMENTS

The conversation shifts to sodium bicarbonate, a supplement with a long history of use. Meta-analyses indicate it can improve muscular endurance, particularly in high-repetition activities, but shows no meaningful effect on strength. A major drawback is the potential for severe gastrointestinal distress, making effective dosing challenging and day-to-day supplementation unpleasant for many. The transcript also briefly touches on vitamin C, noting that while it may reduce some markers of oxidative stress, it doesn't consistently improve recovery metrics like soreness or strength, making it a less compelling recovery aid compared to alternatives like tart cherry juice.

THE EVOLUTION OF SUPPLEMENT SCIENCE: A HISTORICAL PERSPECTIVE

The episode delves into the broader topic of evaluating developing research, drawing parallels with the historical development of our understanding of creatine and anabolic steroids. Early research on these substances often yielded inconclusive or even negative results due to inadequate doses, short study durations, or flawed methodologies. This historical context suggests that skepticism towards early findings can blind us to eventual discoveries. The transcript advocates for a nuanced approach, recognizing that a small but growing body of evidence, even with initial ambiguities, can eventually lead to robust conclusions about efficacy and application.

INTERPRETING RESEARCH: NULL HYPOTHESIS AND PRACTICAL APPLICATION

The discussion explores different philosophies for interpreting scientific literature, contrasting the 'null hypothesis' approach, which assumes no effect until proven otherwise, with a more experimental stance. While the former minimizes the risk of adopting ineffective interventions, it can also lead to missing out on beneficial ones, as seen with creatine's delayed widespread adoption. The transcript suggests that for generally safe supplements like betaine, an experimental approach is justifiable, especially when there's a low risk of performance detriment and some promising preliminary data, acknowledging that individual appetite for experimentation plays a key role.

QUANTIFYING VARIABILITY IN TRAINING RESPONSES

A fascinating segment focuses on variability in resistance training outcomes, introducing Cohen's DZ, a measure of signal-to-noise ratio for strength gains. Across resistance training literature, the average Cohen's DZ is approximately 1.6, indicating significant variability. This means that if an intervention, on average, improves squat by 20 pounds, normal responses can range from roughly 7.5 to 32.5 pounds. Understanding this variability is crucial for both athletes and researchers, helping to manage expectations, avoid self-doubt when progress seems slow, and plan studies with appropriate sample sizes to detect meaningful effects.

OFF-TOPIC MUSINGS: POLITICS, COFFEE, AND SLEEP HABITS

The episode concludes with lighter, off-topic discussions. A humorous exchange addresses the political leanings of the band Rage Against the Machine, noting the band's explicit political messaging and the surprise of some listeners. Practical advice is offered on maintaining focus during late-night work sessions, with Greg recommending nicotine over caffeine in the later hours and Eric advocating for breaks or naps. Coffee preferences are shared, with both hosts favoring Aeropress for its taste, although Greg admits he primarily drinks coffee for caffeine, not enjoyment.

Mentioned in This Episode

●Supplements

●Products

●Software & Apps

●Tools

●Companies

●Organizations

●Books

●Concepts

●People Referenced

Common Questions

Betaine supplementation is being researched for its effects on body composition, showing promising results in pigs for increasing meat yield and reducing fat. In humans, a small body of literature suggests potential positive effects on fat loss and muscle gain when combined with robust resistance training, particularly in studies lasting six to eight weeks. However, concrete conclusions are still premature.

Topics

Strength Training Nutrition & Diet Mental Health & Psychology Human Performance Muscle Growth Circadian Rhythms Research Interpretation Caffeine Consumption

Mentioned in this video

companySBD

A powerlifting equipment company that offered to replace Metal singlets and deadlift socks for USA Powerlifting and USPA members after Metal's controversy, showing goodwill.

organizationNature

A scientific journal where a paper on bionic eye research was published, highlighting a significant breakthrough in sight restoration.

personTom Morello

Guitarist for Rage Against the Machine, known for his vocal political activism. He publicly called out Paul Ryan after Ryan claimed RATM was his favorite band.

supplementNicotine

Used as a stimulant later in the day due to its shorter half-life compared to caffeine, allowing for late-night productivity without impacting sleep as much.

personJulius Maddox

A powerlifter aiming for the first 800-pound bench press, recently hitting 725 pounds for a double.

personAshton Rouska

A powerlifter rumored to be moving to the 105kg class, who recently achieved a 958kg (2112lb) gym total, significantly surpassing tested records in IPF/USAPL.

supplementBranched-Chain Amino Acids

A supplement example used to illustrate an experiment that has already been done with unexciting results, contrasting with betaine's current promising but inconclusive status.

personMike Zourdos

Provided a video on returning to training after a layoff, complete with a spreadsheet program, republished on Stronger by Science.

productPomegranate Blends

Polyphenol-based blends recommended for recovery benefits.

companyFolgers

A brand of coffee mentioned as a low-quality option, ironically cited in the slogan 'the best part of waking up is Folgers in your cup'.

personTaylor Woolam

Holds an untested record of 2121 lbs in the 100kg/220lbs weight class, used as a benchmark for Ashton Rouska's impressive gym total.

supplementVitamin C

A well-known antioxidant; high-dose supplementation showed small reductions in oxidative stress and inflammation markers in a meta-analysis, but did not translate to significant improvements in soreness or strength recovery, making it not recommended as a primary recovery aid for healthy individuals.

toolHyperventilating

A strategy that can induce respiratory alkalosis, increasing blood and muscle pH, similar to sodium bicarbonate supplementation but potentially more universal in effect, though it carries risks like lightheadedness.

conceptCohen's D Z

A statistical metric (signal-to-noise effect size) representing the mean change divided by the standard deviation of the change, used to characterize variability in strength gains within resistance training literature, found to average around 1.6.

softwareG*Power

A software tool used for power calculations, although it may not directly support Cohen's D Z for planning studies.

organizationUSAPL

USA Powerlifting, one of the largest powerlifting organizations in the US, whose members were offered replacement equipment by SBD.

personJason Koelba

A researcher who conducted studies on betaine, showing decent effects on body composition with a robust training stimulus.

supplementCitrulline Malate

A supplement initially overestimated for its effect size on reps to fatigue but later adjusted downwards as more studies emerged; still considered useful.

personBryce Lewis

Holds the 105kg record of 902.5kg (1989lbs), mentioned in comparison to Ashton Rouska's gym total.

supplementBetaine

A supplement discussed for its potential effects on body composition (increased meat yield, reduced subcutaneous fat in pigs; promising human studies with training) and performance (mixed, inconsistent results in short-term human studies). It is considered safe and well-tolerated.

supplementSodium Bicarbonate

A popular supplement that showed a positive effect on muscular endurance but not strength in a meta-analysis, primarily by buffering hydrogen ions during intense exercise. High doses can cause severe GI discomfort and its taste is unpleasant.

organizationUSPA

United States Powerlifting Association, another major powerlifting organization in the US, whose members were offered replacement equipment by SBD.

personRussell Orhii

A powerlifter in the 83kg class who hit a 324kg (715lb) gym squat to convincing depth, having previously faced depth issues in competition. He holds the record of 313.5kg (691lbs) in his weight class.

supplementCaffeine

A stimulant with a strong positive impact on maximal strength, albeit with a trivial to small effect size, whose positive effects became clear as literature developed.

supplementTurmeric/Curcuminoids

Phytonutrient-packed supplements that show promising effects on actual recovery parameters.

mediaRage Against the Machine

A band widely known for its leftist and anarchist political messaging, surprising some listeners who were unaware of their explicit political stance. Tom Morello, the guitarist, has been particularly vocal.

mediaSystem of a Down

Another band mentioned whose lyrics contain political commentary, suggesting that listeners unfamiliar with RATM's politics might also be surprised by SOAD's.

personSteve Jobs

Co-founder of Apple, mentioned humorously as the reason for adhering to podcast publishing schedules to maintain iTunes discoverability.

companyElite FTS

A powerlifting equipment company that cut ties with Metal due to the owner's controversial statements, praised for taking a stand.

personRob Kearney

A super heavyweight strongman who broke the American record log press with 215.8kg (475.75lbs) during Pride Month. He is openly gay, using the Instagram handle 'world strongest gay'.

supplementCreatine

A highly effective supplement for muscle growth and performance, used as a benchmark for comparing betaine's potential and illustrating the historical development of research understanding for supplements.

personDaniel Lakens

Potential author of a highly informative paper on power calculations for interactions, which focuses on different ways to conceptualize and calculate power for interaction effects.

personJesse Norris

A powerlifter whose all-time record of 914kg (2015lbs) in the 93kg class would be broken by Ashton Rouska's gym total.

supplementHMB

A supplement whose early research was highly controversial due to astronomically exaggerated positive findings, making it a poor comparison for betaine's modest effects.

personZack de la Rocha

Lead vocalist of Rage Against the Machine, also known for his strong political views.

personRhiannon Lovelace

A 64kg (141lb) strongwoman competitor who broke the stone load world record at 141kg (310lbs).

supplementTart Cherry Juice

A phytonutrient-packed food recommended for better tangible recovery benefits compared to high-dose Vitamin C.

toolAeropress

A coffee brewing device preferred by the hosts for its taste, though one host primarily uses it for its caffeine delivery.

personDave Tate

Likely the founder of EliteFTS, credited for his courageous decision to cut business ties with Metal.

companyMetal

A powerlifting equipment brand whose owner made problematic statements, leading to major federations and companies cutting ties.

personBrian Shaw

A well-known strongman, mentioned as an example of a very large super heavyweight strongman against whom Rob Kearney is smaller.

productWatermelon Juice Blends

Phytonutrient-rich blends recommended for recovery benefits.

personPaul Ryan

A conservative politician who mentioned Rage Against the Machine as his favorite band in a 2014 interview, leading to public criticism from band member Tom Morello due to the band's anti-establishment political views.

toolFrench Press

A coffee brewing method one host tried to get into but didn't enjoy as much as drip coffee.

companyMaxwell House

A brand of coffee mentioned as a low-quality option that one host used in grad school, contrasting with his current 'second cheapest coffee tier.'