I Took 5 g Betaine (TMG) With Every Large Meal for 90 Days and My Digestion, Pumps, and Strength Went Nuclear

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I Took 5 g Betaine (TMG) With Every Large Meal for 90 Days and My Digestion, Pumps, and Strength Went Nuclear

I Took 5 g Betaine (TMG) With Every Large Meal for 90 Days and My Digestion, Pumps, and Strength Went Nuclear

Most explosive alternative title:
“The $0.35 “Beet Root Secret” I Add to Every Big Meal That Fixed My Bloat, Gave Me 3D Muscle Pumps, and Added 60 lb to My Deadlift”

For years I was the king of post-meal misery. Any meal over 800 calories — steak, rice, pasta, you name it — and I’d be bloated, lethargic, and feeling like I swallowed a basketball. My digestion was slow, my pumps in the gym were non-existent even with citrulline, and my deadlift had been stuck at 475 lb for two years like it was glued there.

Then in January 2025 I started the simplest (and cheapest) stack change of my life: 5 g betaine anhydrous (TMG) with every large meal — breakfast, lunch, dinner, and post-workout when it counted.

Ninety days later I eat 1,200-calorie meals and feel light 30 minutes later, my muscle pumps are so ridiculous people ask what new pre-workout I’m on, my deadlift just hit 535 × 5, and my bloodwork shows homocysteine dropped from 12.8 → 6.2 μmol/L. My doctor actually said, “I’ve never seen methylation markers this perfect.”

Here’s exactly what happened when I finally discovered the one compound your body uses to turn food into muscle instead of bloat.

Why 5 g Betaine (TMG) With Meals Is Pure Magic

Betaine (trimethylglycine) is the methyl donor your body uses for over 100 reactions:

  • Converts homocysteine → methionine (reduces inflammation)
  • Increases stomach acid and digestive enzyme production
  • Acts as an osmolyte — pulls water and nutrients into muscle cells = insane pumps
  • Boosts power output and reduces fatigue (multiple human studies)

Taken with food, it turns every meal into a mini anabolic + digestive supercharger.

My 90-Day Betaine Transformation

  1. Week 1: First big meal with 5 g — no bloat. Felt weirdly light.
  2. Week 2: Pumps in gym noticeably fuller. Arms looked bigger mid-workout.
  3. Week 4: Deadlift working sets up 40 lb for same reps.
  4. Week 6: Veins I’ve never seen before popping in forearms and quads.
  5. Week 8: Down 4 lb body fat while eating more. Strength still climbing.
  6. Day 90: Deadlift 535 × 5, pumps last hours after gym, zero meal bloat ever.

Exact Meal Protocol I Use

  • 5 g betaine anhydrous (pure powder or capsules)
  • With every meal over 600–800 calories (3–4× daily)
  • Mix in water or take capsules — tastes slightly sweet
  • Best brands 2025:
    • BulkSupplements or Nootropics Depot powder
    • Thorne or Jarrow capsules

The Science Is Rock-Solid

  • Multiple studies show 2.5–6 g betaine daily increases strength, power, and lean mass.
  • Cholewa et al.: betaine improves body composition even in calorie surplus.
  • Reduces homocysteine by 20–40% — linked to better heart and brain health.
  • Increases stomach acid and digestive efficiency (goodbye bloat).

Bonus Benefits People Are Seeing in 2025

  • Zero bloating even after carb-heavy meals
  • Insane muscle fullness and vascularity
  • Better mood and mental clarity
  • Faster recovery and less soreness
  • Improved liver markers

Final Verdict: The Cheapest Meal Upgrade on Earth

5 g betaine with every large meal costs about 35 cents a day and has given me better digestion, pumps, strength, and body composition than any $80 pre-workout or digestive enzyme ever did.

If you bloat after meals, want skin-splitting pumps, or just want to turn food into muscle instead of fat — start 5 g betaine with your next big meal.

In 30 days you’ll feel lighter and fuller. In 90 days you’ll be a different animal.

References

  • Cholewa JM, et al. “Effects of betaine on body composition.” Journal of the International Society of Sports Nutrition, 2018.
  • Hoffman JR, et al. “Betaine and performance.” Journal of Strength & Conditioning Research, 2011.
  • Craig SA. “Betaine in human nutrition.” American Journal of Clinical Nutrition, 2004.

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