HMB stands for β-hydroxy β-methylbutyrate, which is naturally produced in our bodies during the metabolism of the essential amino acid leucine. Leucine is a part of the food chain – we eat it every day in soybeans, beef, alfalfa, and fish.
HMB aids in increasing muscle protein in two ways:
- Decreases protein breakdown from hard workouts.
- HMB disrupts protein breakdown by decreasing the ubiquitin-proteasome proteolytic pathway.
- Increases protein synthesis for increased strength.
- Several studies indicate that HMB stimulates protein synthesis through multiple mechanisms including the mTOR pathway.
Studies show that measurable increases in strength and prevention for overtraining occur in only a couple of weeks; however, it will most likely take three or four weeks to produce results that will also be noticed by friends and coworkers.
Recognized experts at major universities have been conducting HMB research on animals and humans for over two decades. In these studies, HMB was found to have a number of beneficial effects, including producing better results faster from intense exercise. The list of HMB clinical studies is continually growing. Currently there are about 50 human clinical studies, 40 review articles and 4 meta-analyses, which have been published as peer-reviewed papers, and there are still more ongoing studies with HMB.
It is well known that HMB can help build lean muscle mass, increase strength and improve recovery. Recent research has shown that another nutrient, Vitamin D, is essential for helping muscles reach their full potential. When HMB is combined with Vitamin D it optimizes the effectiveness of HMB. Learn more.
HMB combined with PEAK ATP has also shown a synergistic benefit on performance gains – meaning that when combined the benefits are greater than with either supplement alone. Learn more.
Research also shows that HMB combined with creatine produces greater results than either HMB or creatine alone.
HMB should be taken in combination with a balanced diet containing a daily protein intake of about one gram per pound of body weight, especially if you are actively exercising. If your diet isn’t balanced or your protein intake is low, then HMB should be combined with the appropriate vitamin, mineral, protein, or energy supplement to balance your diet.
Extensive clinical studies have been conducted to specifically evaluate the safety of HMB, and no negative side effects have been recorded in either men or women whether young or elderly. A summary of the effects of HMB on hematology, emotional profile, and adverse effects as measured in nine clinical studies showed only positive effects on cholesterol (7 percent decrease) and blood pressure (4.4 mm of Hg decrease).
In clinical studies, HMB users have consistently improved strength, reduced muscle damage and have also improved body composition with exercise when compared with control test subjects. Research suggests that HMB supplementation also provides benefits to runners, cyclists, and other endurance-training individuals.
HMB plays a significant role in improving the effects of training. HMB aids in increasing muscle protein in the body by decreasing protein breakdown and increasing protein synthesis. These effects have been shown to produce increases in strength, improvement in endurance, and aid in recovery from exercise/activity.
The recommended dosage is three grams per day for average-size individuals. If you want to “customize” your dosage, research has shown that 38 mg/kg body weight each day is optimal.
Research indicates that HMB supplementation can benefit virtually everyone, especially those who work out and train.
Yes, myHMB is acceptable for sports use and does not contain any banned substances in accordance to WADA (World Anti-Doping Agency).
Yes, published research results show that women who take supplemental HMB and exercise benefited from enhanced strength and improved body composition.
Pregnant or lactating women are advised against taking HMB because safety studies have not yet been conducted for these populations. Also, individuals with any known medical problems and adolescents should consult with their physicians prior to using HMB, as they should with all dietary supplements.