Those who are new to intense training like weightlifting seem to benefit the most from HMB. Since a new high-intensity exercise routine increases the likelihood of muscle damage that needs repairing, HMB can have a hugely positive effect. It is in this population that several studies saw increases in lean body mass and strength, but this is likely to also be due to the combination of a new training routine with supplementation. Those who are trying to up their strength and work their muscles to hypertrophy muscle growth are likely performing intense activities that leads to muscle damage.
This type of intense training leads to muscle soreness and longer recovery periods. Experienced athletes following this type of training can use HMB to reduce soreness, damage, and shorten recovery by boosting muscle synthesis and slowing breakdown. HMB enables these types of athletes to train more often and see benefits more quickly. A study of a small group of elite male rowers compared the impact of HMB on endurance cardiovascular training. This can be useful for people who are trying to lose weight without losing muscle.
Overall, the beneficial effects of HMB seem to be tied with intensity of the training and level of the athlete who is taking it. The groups who seem to have the greatest benefits from taking HMB are trained athletes who perform intense, challenging workouts that would otherwise be more damaging to the muscles.
HMB has consistently been shown to benefit those who are new to weightlifting and those who are dramatically increasing the intensity of their workouts by preventing muscle damage. HMB is produced by our bodies from the amino acid leucine. When present in high enough concentrations, it works by speeding the recovery of muscle after prolonged or intense exercise.
Because HMB is a product of leucine, to increase your dietary intake you should focus on foods that are high in leucine. High levels of leucine are typically found in high-protein animal-and plant-based foods. Similarly, some studies have provided evidence for an effect of HMB on protein degradation.
The studies in humans on the functional effects body composition, muscle mass, muscle strength , however, have provided mixed results. Over the last few years several meta-analyses have been performed trying to draw conclusions from all the human studies but even those analyses did not result in convincing conclusions. There is, however, little evidence that these two forms have different effects. Most recently a comprehensive meta-analysis was performed by Jakubowski et al 1 and what I like about this paper is that apart from a thorough meta-analysis, this review also includes a more qualitative point of view and asks critical questions about the results of published studies.
When the authors of this new meta-analysis searched the literature, they initially found papers and this was narrowed down to for more detailed screening. In the end, 11 double blinded clinical trials were included in the analysis. In these 11 studies, both forms of the available HMB were included. The average study duration was just under 8 weeks. Below are the results of the meta-analysis. After careful analysis of the 11 studies, they reported the effects of HMB on body weight. There was an average weight gain after the training program of 0.
This was increased to 1. The mean difference between placebo and HMB-groups was 0. A modest increase. The initial study by Nissen et al 1 the patent holder of HMB, which showed the largest increase ever reported was still included in this increase and removing this study from the analysis would mean there would be no difference at all. Eleven studies also measured changes in lean body mass.
Here, the mean difference between supplemented and placebo groups was a few hundred grams. The HMB-supplemented groups gained an average of 1. Constantly varied functional fitness programs like CrossFit as well as weightlifting and powerlifting are well known for causing frequent muscle soreness. The other ingredients to be approved are creatine monohydrate and beta alanine.
The published research on HMB is varied in many ways: From the level and type of athlete used as subjects from novice to highly trained, weightlifter to distance runners and football players to the duration of study weeks to several months. Much of this research is listed at the end of this article. This is usually broken down into two to three doses a day.
This is because HMB is cleared from the system relatively quickly. Recent research suggests that one of these doses should be taken before you train for optimal results In , research was published that took blood samples from men and women of all ages using HMB. The research found that HMB was completely safe to take with no reported side effects In spite of this, HMB has not been tested on athletes below the age of 18, or during pregnancy.
It is also a regulated supplement meaning that licensed HMB sellers are held to manufacturing quality requirements that will also reduce the likelihood of contamination. This being said, you should always find out what your supplement providers do to protect you as an athlete if you are drug tested. Creatine has been shown in many research studies to enhance strength and mass with training. HMB works to speed recovery and repair muscle cells.
Research has shown that taking both them together combines their effects, which could double the effects of training 6. Thomson et al.
HMB increased lean mass, decreased fat mass and resulted in a substantial increase in lower body strength. Read the research. Found that HMB and creatine are the only two supplements that have been shown to enhance strength and mass with resistance training. HMB supplementation resulted in clear overall increases in strength in men starting a resistance training program, but the benefit of HMB in trained athletes was smaller.
Vukovich et al. HMB increased muscle strength and lean mass while increasing fat loss. Lamboley et al. Jowko et al. HMB and creatine supplementation results in even greater strength and lean gains than either HMB or creatine supplementation alone. Baier et al. HMB with two amino acids increased lean mass and protein turnover in older adults.
Slater et al. Short term HMB supplementation appears to be safe. No studies on the safety of long term HMB supplementation have been undertaken although acute large doses appear to be free of side effects, as does an intake of 3 grams per day.
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