HMB FOR MUSCLE MASS, STRENGTH, ATHLETIC PERFORMANCE, AND BODY COMPOSITION

By: Regan Quaal
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• Beta-hydroxy beta-methylbutyrate, derived from leucine
• Found in foods like catfish, grapefruit, and alfalfa
• Primary benefits: increased protein synthesis, fat burning capabilities, maintain highly anabolic environment
• In a study, physiological markers of exercise induced muscle damage and breakdown were measured before and after an intense bout of eccentric resistance training. The study showed that those who supplemented with HMB had far less muscle damage and delayed onset muscle soreness
• In another study, there were 39 subjects who were randomly placed in either a placebo or HMB group while undergoing a four weeks RT program After the four weeks of RT the subject who supplemented with HMB had far greater increases in strength, muscle mass, decrease in body fat, and decrease in muscle damage
• Another study tested HMb for its muscle building properties tested subject with a placebo, 1.5 grams per day, and 3 grams per day. The 3 grams per day had larger gains than the 1.5 grams per day
• Known benefits: muscle hypertrophy, decrease DOMS, decrease Body Fat
• Recommended Dose is 3-5 grams per day. It is best taken with food and is more potent when combined with creatine monohydrate.

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• Sources:

1. Someren KA, Edwards AJ, Howatson G. Supplementation with beta-hydroxy-beta-methylbutyrate (HMB) and alpha-ketoisocaproic acid (KIC) reduces signs and symptoms of exercise-induced muscle damage in man. Int J Sport Nutr Exerc Metab. 2005 Aug; 15(4): 413-24.
2. Panton LB, Rathmacher JA, Baier S, Nissen S. Nutritional supplementation of the leucine metabolite beta-hydroxy-beta-methylbutyrate (hmb) during resistance training. Nutrition. 2000 Sep; 16(9): 734-9.