Betaine Anhydrous (TMG)

What it does

Supports creatine production and keeps muscle cells hydrated. May enhance endurance and power by helping muscles hold fluid and energy balance.

How much to take

2.5–6 g per day. A common protocol is 2.5 g twice per day.

When to take it

Take daily. One serving with breakfast and one about an hour before training works well.

What to take it with

Creatine is a natural pairing. Take with meals or shakes for better tolerance.

Possible side effect

• Occasional mild stomach upset
 
• Rare fishy body odor

Notes

Results are mixed — some lifters see more volume or power, others see little change.

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