What is Betaine ?
Humans consume betaine from a wide variety of foods, particularly whole wheat, spinach, and seafood. Up until recently, the majority of research on betaine has focused on either its ability to promote cardiovascular health (particularly by lowering homocysteine), or its use as a feed additive for livestock to improve meat yield. Recent research however have examined the potential of betaine as an ergogenic aid 💪🏽
Based on the current findings, BETAINE ANHYDROUS has been included in our latest recovery supplement @outworknutrition
(Click the link in my bio)
There are at least 3 mechanisms through which betaine could potentially improve exercise performance.
▪️First, betaine has been reported to increase the biosynthesis of creatine by acting as a methyl donor to methionine.
Increased creatine levels as we know can accelerate the regeneration of adenosine triphosphate, which is especially beneficial for athletes performing high-intensity activities lasting approximately 10 seconds or less. Given that creatine supplementation has been shown to improve performance during high-intensity, short-duration anaerobic exercise, it appears plausible that the increased biosynthesis of creatine provided by betaine may provide a similar effect.
▪️ Second, betaine supplementation has been reported to substantially elevate levels of blood nitric oxide, as measured using the surrogate marker of nitrate/nitrite (NOx).
In fact, 7 days of betaine supplementation at 6g/d resulted in a near-threefold increase in blood NOx.
Nitric oxide is a potent vasodilator that could potentially increase muscle blood flow during an acute exercise bout. An increase in muscle blood flow could ‘theoretically’ improve exercise performance by augmenting both the delivery of nutrients (e.g., oxygen and glucose) and the extraction of waste products (e.g., lactate and H+ ions).
▪️Third, betaine can act as an osmoprotectant, by regulating cellular hydration and maintaining fluid homeostasis.
Continues in comments ....
16 Week Diet & Lifestyle Remodel
Starts February 1st, SIGN UP NOW !!
📧 Click the link in my bio to INQUIRE
This is our 6th time running this coaching program and in 2021 things are heating up 🔥
Once again the entire @teambiolayne crew are getting involved to ensure no one misses out ! We also have some amazing prizes for the winners !! 🏆
If you are tired of spinning your wheels and not progressing towards your goals, then this is the program for you!
The 16 Week Challenge is all about making positive behavioral change.
Stop allowing bad habits hold you back and let our team of coach’s teach you the science of nutrition and start making progress towards your dream physique now!
Whether your goal is to lose fat, repair your metabolism or build muscle, you can still WIN this challenge 😃!
🧡16 Weeks Coaching for the price of 12, plus 👇🏽
🧡Tailored nutrition recommendations
🧡Macros / Calorie breakdown ⁃ Flexible dieting education
🧡Weekly one on one check ins
🧡Access to the Biolayne Workout builder
(Over 50 + evidence based training programs suitable for all experience levels and goals!
🧡 Customize your program to suit your preferences, and access to exercise equipment
🧡Post coaching support and nutrition advice
🧡Copy of my macro friendly recipe book ’If it fits your macros‘
CATEGORY WINNERS 🥇
◽️12 Weeks access to Biolayne Workout Builder
▫️Copy of all our educational E-Books 📖
◽️Ultimate Glute Band Pack @myglutefactory
The grand prize winner receive all of the above plus 6 months of FREE coaching from your @teambiolayne coach which is crazy value
Flights and accommodation for an all inclusive weekend trip to Florida 🌴☀️(Must be resident of USA 🇺🇸 and available to travel between June 4-6,2021).
Plus, you’ll the opportunity to meet your coach and everyone participating in the challenge at a team event (MORE INFO COMING), and some one on one relaxing and training time with our Biolayne team (@biolayne and myself Included).
Don’t miss out, this is already our biggest challenge yet! Sign Up Now! 👉🏽 click the link in my bio !...
First person to correctly answer all of the questions below will WIN a copy of my book, ‘The Complete Reverse Diet Guide’, My book ‘The Complete Contest Prep Recipe Guide’, one of my Glute bands @myglutefactory, and lastly a tub of my Pre Workout and Recovery products by @outworknutritionofficial 🙂
😊Here we go folks! Tag a friend who might also like a chance to win these goodies! GOODLUCK!
1. How old am I this year? Bonus Points*What is my date of birth?)
2. Which country was I born?
3. Guess my favorite flavor?
A.) Salted Caramel
C.) Peanut Butter
4. What kind of car do I drive ?
C.) Sports Car
5. What’s my middle name?
6. List the x2 flavors of our supplement produc ‘Recovery’ by @outworknutritionofficial
Bonus Points*which is my favorite?
7. What was the name of my current YouTube Series?
8. What are my current maintenance calorie targets using my diet coaching app @carbondietcoach?
9. What’s my favorite dessert?
A. Nutella Pizza
B. Apple Pie Ice cream
C. Warm Peanut Butter Brownie & Icecream
D. Caramel Filled Donut
10.. What’s my current favorite alcoholic drink?
A.) Long Island Iced Tea (no simple syrup or triple sec, Diet Coke)
B.) Vodka, Mint, Lime & Soda
C.) Cold brew, Vodka, Baileys Irish Cream
Ready for a sustainable diet? Download Carbon now.
1. Set Your Goal
2. Track Your Food
3. Check In
Tired of the yo-yo diet cycle? Learn how it’s possible to achieve long term results through the process of reverse dieting! Check out my book ‘The Complete Reverse Dieting Guide’ written by myself and the man who pioneered the concept Dr Layne Norton.
Improve recovery and support lean body mass with Outwork Nutrition Recovery.
Train harder, longer,
and more effectively with
Outwork Nutrition Pre-Workout.
- 50 + Resistance Training Videos
- Beginners through advanced
- At Home & Gym Based Options
- 4 - 16 Week Programs
- 240+ exercises
$12.99 per month
Cancel any time.
Helps keep you on target with your daily macro tracking
THE COMPLETE CONTEST PREP GUIDE
Pre Orders ‘SOLD OUT’. ‘The complete contest prep guide will be available for sale this March 2018 from the online BioLayne store.
First Time I had used Flexible Dieting
After 6 competition preps in the past, this was the first time I had used flexible dieting. I hired Holly to coach me through 12 weeks of contest prep and my final peak weak. Without a doubt, using a flexible dieting method made the experience more enjoyable and helped keep me from cheating on my diet. My former contest prep diets were very restrictive in the types of food I could eat, but having the ability to choose the foods I wanted to get my nutrition from made eating more convenient and less monotonous.
I had Holly to check in with each week, and this definitely helped keep me accountable. Also, the extra guidance during peak week was imperative and greatly helped maximize the final physique I had worked so hard for. Great results are totally possible, without drastic dietary measures, when you have a professional dietitian providing a specific plan unique to you and your body. I have never been so happy with the final physique I brought to the stage. Thank you so much Holly!
I came to Holly with dreams to get my metabolism back on track and to have the energy and strength to train for competitive sprinting.
I chose Holly as she had extensive experience in my chosen sport ‘athletics’ and a solid background in nutrition and flexible dieting.
At 51, working full time in a demanding job Holly assisted me with a Reverse Diet.
Long story short, I started at my current maintenance calories. These were very low at under 900 calories per day, and I has been eating this way for years! During the 12 weeks I worked with her, I gained only 3kgs, and a good percentage was actually new muscle as my performance at training increased substantially with the increase in calories. I was able to increase my calories by almost 500 per day and I plan to continue increasing after finishing the program.
I have so much more energy, my sleep improved and I generally just feel so much better! I love the new found flexibility and being able to eat out socially again!
Thanks so much Holly
'12 Week Slow to Moderate Fat Loss' Program
At the start off 2018 I reached out to Holly to help me with weight loss. I wanted to learn how to achieve this with a flexible diet approach. It was always a constant struggle for me prior to starting with Holly to drop weight, be it my lifestyle choices or always having to travel for work. She took all aspects and situations into consideration and made dieting sustainable and easy to follow. It also worked! She is incredibly switched on with her nutritional information and training regimes and I would definitely recommend her. During the 12 weeks I worked with Holly I went from 81.3 kg to 74.7 kg which I am incredibly happy about even with a few weeks of set backs! Thanks again for all your help Holly, you really have shown me a better way and I have learnt so much more.
Initially I reached out to Holly for the fat loss challenge to try to lean out my "mom bod" and get back to resistance training after doing years of only long distance running. I am no stranger to weightlifting or dieting, so I was morally ready for the same stalled cycle of weight loss with minimal results that I was used to my body doing. Holly not only educated me about nutrition and flexible dieting, but in a short 12 weeks got me to the leanest I have ever been. I was blown away to see how well my body responded when properly coached and that I was not "unlucky", just uninformed, which is so true for many of us. Getting Holly as my coach was the smartest thing I could have done to improve my physique. I am so lucky to have had her as a coach as she has encouraged and inspired me to reach for more challenging long term goals. We are now starting a reverse diet to build up my metabolism and then a muscle gain program to increase my muscle mass, then to lean down even more during my next fat loss diet phase. I am so excited to start this long term journey with Holly's guidance to keep polishing away at my physique and see what my body is capable of becoming.
Initially I contacted Holly about a fat loss challenge, but Holly explained that with my current nutritional intakes I would be better off doing a reverse diet. I have to admit this did make me nervous, as I'd just spent 10 months settling into being a mum of two young kids and I felt like I'd finally found my feet and was ready to hit my goal and lose my baby weight.
However, I knew Holly was right.. there's no way I had even been eating enough in the first place to attempt fat loss and to try, would have been stupid.
This proved to me that Holly held my health as a priority over anything else. She assured me that we would be conservative with the reverse diet and put my mind at ease straight away. During the process I've asked a lot (and I mean a lot!) of questions. Holly has always responded promptly and always in detail, it's never a one line answer and she makes sure I understand the reason why I'm doing certain things. In the last 8 weeks we've upped my calories by over 500 calories a day and I've actually lost 2.7kg in the process! It's obvious my body definitely needed the extra fuel. I can't begin to explain to anyone how my mindset has shifted since working with Holly. Mentally, I'm no longer exhausted all the time, I have so much more energy and strength in the gym and I genuinely look forward to training again. I'm not exhausted just wishing for the day to end. I'm so happy and I'm excited for what's to come. For me this was always going to be a long term journey, yes everyone who wants weightloss wants it right now. But I urge you to put the short term goals aside and focus on your health and building a solid foundation to attempt fat loss as healthily as possible.
I've done it the wrong way in the past and up until now I've been paying for it. It's not worth it. Take the time now and do it properly, and in the grand scheme of things, what's an extra few months to build a solid foundation that you can maintain for life? This is only the beginning for me, I'm so extremely excited to continue on with Holly as a client and continue to build up my metabolism and then progress to my fat loss phase. Holly, I can't thank you enough for changing me from the inside out!
Holly certainly gave me individual attention and we worked together to agree on a plan for my body re-composition, which gave me a greater understanding of where we were going and how we would get there. I’m much more comfortable with my body and have a greater appreciation for food and what it does. I’m even back to wearing my shorts this summer!
I sought out Holly’s on-line professional assistance 16 weeks ago to help me understand my body and dietary requirements. I’m a 47 year old woman and noticed some slight body changes over the years, despite training hard and restricting my diet I was gaining weight and was just lost on how to eat for my individual needs. In the 16 weeks Holly has helped me in many ways, including a better understanding of my dietary needs, I no longer overtrain and I eat more than ever! In 16 weeks I was able to shift 4 kg of FAT and increase my fat free mass! (which is awesome!) I feel fantastic, full of energy and not hungry! I don’t over eat as my body is getting enough food and all the nourishment I require, with two high calorie days included! The macro diet was excellent for me and I was able to enjoy treats here and there as I thought I needed them.
Thank you for coaching me Holly and for your awesome feedback each week!
I feel like you've helped so much with my nutrition and getting rid of my destructive binge eating habits !
I'm 110% on board with the whole concept of flexible dieting, I think it's great and can't thank you enough for all your help!
I know now for me to be able to see continued results, I really need to really get more involved with my weight training and make sure I am being consistent with my nutrition so I can keeping building more lean muscle !!
Thanks so much for all your detailed recommendations Holly!
It goes such a long way and I truly appreciate it! You're a really great coach and I genuinely LOVE being apart of your squad!
Even while I was away the feedback helped me make more conscious decisions and put in far better effort than I would have otherwise.
I'm sooo excited to get back into a routine! I've also been really flexible with foods and eating things I haven't thought about eating in such a long time!
I'm having Tacos today and not feeling guilty !! Awesome
I really enjoy flexible dieting, and even while on holiday, and I don't have scales, I am trying to keep a close eye on things!
So far I've had no weight gain on my holiday, that's without a gym!
Thanks again for all the guidance and support!
Holly is a great trainer, I have lost 9.4kg since I started training with Holly.
Her knowledge of nutrition and fitness is exceptional.
I highly recommend Holly.
If you want change and are committed! come and see Holly! Awesome nutritionist and personal trainer!!