HMB, or hydroxymethylbutyrate, is an ingredient in sports nutrition. It is supposed to support the building of muscle mass and facilitate fat burning. However, scientific research on the effectiveness of HMB is not unequivocal - the use of the supplement in experienced athletes is particularly doubtful. Does HMB really work? Who can benefit from HMB supplementation?
About the operationHMBmany contradictory theories have arisen. Although the supplement has been available on the market since 1995, so far it is difficult to clearly decide whether and to what extent HMB helps build muscle mass. Opinions are also divided among bodybuilders - some prove its ground-breaking effect, others strongly advise against buying it.
Is it profitable to use HMB? What are the conclusions of the research conducted on athletes?
HMB - what is it?
HMB is a metabolite, i.e. the final product of leucine transformation. It is believed that leucine owes its anti-catabolic properties to him. Various studies have shown that HMB:
- inhibits the breakdown of muscle tissue;
- has an anabolic effect (builds muscle);
- reduces cholesterol;
- helps to reduce the amount of body fat;
- increases immunity.
Among all the above features, only the first (anti-catabolic effect) found its confirmation in most scientific studies. There are doubts about the rest. Critics of HMB argue that the data obtained are unreliable because the experiments were poorly conducted - either too short-lived or too small a group of participants to draw any constructive conclusions. Hence, so many bodybuilding trainers are skeptical about HMB and advise against using it. Are they right?
Research on HMB
It is worth quoting the conclusions from several studies on HMB, which are considered the most reliable. The first of them was carried out in 1997 and consisted in administering large doses of the substance to sheep. It turned out that HMB did not affect the anabolism of animals or inhibited catabolic processes in them. While the results of this experiment are often cited as an argument against HMB, supporters of the supplement point out that the organism cannot be comparedanimal to human. Hence, the test does not have to prejudge the lack of efficacy of the substance.
Another experiment at the University of Iowa investigated the effects of HMB on complete beginners and advanced athletes. The first group received doses of 3 g per day, the second group received the same dose of placebo. After a 3-week training period, it was observed that in beginners, muscle mass increased by 1.2 kg and strength increased by 18%. In advanced athletes, these indicators were 0.45 kg and 9%, respectively. Despite the differences in progression, the results in the HMB group were not good enough to prejudge the effectiveness of the supplement. In addition, people who start training tend to gain weight faster than experienced bodybuilders (the muscles of the latter are used to heavy loads, hence the growth of muscle tissue is slower).
HMB - is it working or not?
Based on the conclusions of a recent study, HMB works, but only for beginner athletes and only for a while. This action would primarily consist in inhibiting catabolism, i.e. the breakdown of muscle tissue as a result of intense exercise. However, when it comes to building muscle mass, i.e. anabolism, HMB shows little effectiveness.
To sum up, the supplement can be reached by people who start strength training and want to minimize the effects of muscle acidification. The body, however, adapts very quickly to new loads and after a few weeks the anti-catabolic effect of HMB may not be noticeable.For this reason, it is recommended to use the supplement only for the first 3 months of training.
HMB - dosage
HMB should be taken in the amount of 3 g per day. Consuming larger doses does not make sense as it does not contribute to getting better results. Any amount of HMB greater than 3 g is considered an excess and the body excretes it in the urine.
It is worth adding that the effectiveness of HMB increases when combined with creatine. Scientific research has proven that the use of both substances at the same time affects the faster and more effective growth of muscle mass.