HMB
HMB is available in the on-line shop in several EAS supplements:
A more in-depth review of HMB, it's uses and the research associated with it is available in the Member's Area. If you are already a member, click here to access the article. If you are not already a member, click here to find out about the many benefits BlueSkies membership offers including 10% discount in the on-line shop.
Reductions in markers of muscle damage
One of the earliest studies into the effects of HMB on muscle damage was from 1995 (Rice et al (1995). Role of B-hydroxy B- methylbutyrate (HMB) during acute exercise-induced proteolysis (abstract). Medicine and Science in Sport and Exercise, 27, S220.) and it looked at markers of muscle damage in untrained subjects following 3 weeks of resistance training.
The researchers found that HMB caused a reduction in certain markers of muscle damage as well as in 3-methyl histadine (3-MH) which is a marker of protein degradation. It was also found that the results were does-responsive i.e. the more HMB taken, the more marked the decrease in muscle damage and protein breakdown.
Rices's study was backed up in 1996 by another study which showed a 20-60% decrease in markers of muscle damage and a 20% decrease in 3-MH following HMB supplementation in untrained subjects (Nissen et al (1996). Effects of B-hydroxy-B-methylbutyrate (HMB) supplementation on strength and body composition of trained and untrained males undergoing intense resistance exercise. FASEB Journal, 10, A287.) This study supplemented the subjects with 1.5g or 3g HMB per day and, once again, total strength increased in a dose-responsive manner during the 3 weeks of training as did lean body mass.
The need for training
As with most supplements, HMB is not a wonder drug! Any benefits will only be achieved with training. To highlight this fact, we can look at research carried out on sedentary people. In one study, a group of sedentary females were given HMB for 4 weeks and achieved no change in total body composition (Nissen et al (1997). Effect of feeding B-hydroxy-B-methylbutyrate on body composition and strength of women. FASEB Journal, 11, A150).
However, when the trial was repeated with the subjects performing 3 weight training sessions per week and taking the same amount of HMB, their gain in lean body mass was significantly greater than that seen in the control group as was their upper body strength gain.
Increased strength, lean body mass & reduced fat mass
The previously mentioned study from Nissen et al (1996) also studied trained subjects who also benefited from HMB supplementation. Over the period of the study, subjects receiving 3g/day HMB supplementation saw significant improvements in their bench press (+10.25kg), lean body mass (+3.1%) and fat mass (-7.3%).
This improvement in body composition and strength was backed up by another 1996 study from Nissen's group (Nissen et al (1996). Effect of leucine metabolite beta-hydroxy-beta-methylbutyrate on muscle metabolism during resistance exercise training. Journal of Applied Physiology, 81, 2095-2104.) which found that 3g/day HMB significantly increased fat free mass (2.7kg vs 0.5kg, HMB vs placebo) and improved bench press performance (6.28kg vs 2.45kg, HMB vs placebo) after 4 weeks.
A more recent study (Panton, LB; Rathmacher, JA; Baier, S and Nissen, S (2000). Nutritional supplementation of leucine metabolite beta-hydroxy-beta-methylbutyrate (HMB) during resistance training. Nutrition, 16 (9), 734-739.) concluded that HMB increases upper body strength when combined with an exercise programme. The study involved 75 subjects taking a HMB supplement of 3g/day and performing strength training 3 times/week for 4 weeks. The HMB group not only had significantly lower levels of markers of muscle damage but also a greater increase in upper body strength as compared to the placebo group. In addition, the HMB group had a larger increase in fat free mass and reduction in body fat.
Delayed Onset Muscle Soreness (DOMS)
Evidence tends to be conflicting, but there is some research that supports the theory that HMB may help to reduce DOMS. In one 1999 study (Byrd et al (1999). Changes in muscle soreness and strength following downhill running: effects of creatine, HMB and betagen supplementation (abstract). Medicine and Science in Sport and Exercise, 31, S265.) it was found that 28 days of HMB supplementation resulted in less DOMS after 30 minutes of downhill running in physically active males than after placebo or creatine supplementation.
HMB is available in the on-line shop in several EAS supplements:
A more in-depth review of HMB, it's uses and the research associated with it is available in the Member's Area. If you are already a member, click here to access the article. If you are not already a member, click here to find out about the many benefits BlueSkies membership offers including 10% discount in the on-line shop.