Sports Nutr. Townsend J. The effect of Hmb on aerobic capacity and body composition in trained athletes. Strength Condit. Pimentel G. Wilson J. Beta-hydroxy-beta-methyl-butyrate blunts negative age-related changes in body composition, functionality and myofiber dimensions in rats. Aversa Z. Nunes E. Beta-hydroxy-beta-methylbutyrate supplementation reduces tumor growth and tumor cell proliferation ex vivo and prevents cachexia in Walker tumor-bearing rats by modifying nuclear factor-kappaB expression.
Smith H. Attenuation of proteasome-induced proteolysis in skeletal muscle by beta-hydroxy-beta-methylbutyrate in cancer-induced muscle loss.
Cancer Res. Marcora S. Dietary treatment of rheumatoid cachexia with beta-hydroxy-beta-methylbutyrate, glutamine and arginine: A randomised controlled trial. Vandenburgh H. Automated drug screening with contractile muscle tissue engineered from dystrophic myoblasts. Kim J. Dietary implications on mechanisms of sarcopenia: Roles of protein, amino acids and antioxidants.
Deutz N. Clark R. Nutritional treatment for acquired immunodeficiency virus-associated wasting using beta-hydroxy-beta-methylbutyrate, glutamine, and arginine: A randomized, double-blind, placebo-controlled study.
JPEN J. Hsieh L. Anti-inflammatory and anticatabolic effects of short-term beta-hydroxy-beta-methylbutyrate supplementation on chronic obstructive pulmonary disease patients in intensive care unit. Asia Pac. Effect of beta-hydroxy-beta-methylbutyrate on protein metabolism in bed-ridden elderly receiving tube feeding. Kuhls D. Beta-hydroxy-beta-methylbutyrate supplementation in critically ill trauma patients. Soares J. The effects beta-hydroxy-beta-methylbutyrate HMB on muscle atrophy induced by immobilization.
Sports Exerc. Eley H. Attenuation of depression of muscle protein synthesis induced by lipopolysaccharide, tumor necrosis factor, and angiotensin II by beta-hydroxy-beta-methylbutyrate. Holecek M. Effect of beta-hydroxy-beta-methylbutyrate HMB on protein metabolism in whole body and in selected tissues. Food Chem.
Kovarik M. Park B. HMB attenuates muscle loss during sustained energy deficit induced by calorie restriction and endurance exercise. Kornasio R. Gerlinger-Romero F. Growth Horm. IGF Res. Tatara M. Prenatal programming of skeletal development in the offspring: Effects of maternal treatment with beta-hydroxy-beta-methylbutyrate HMB on femur properties in pigs at slaughter age.
Beta-hydroxy-beta-methylbutyrate HMB supplementation in humans is safe and may decrease cardiovascular risk factors. Bruckbauer A. Synergistic effects of leucine and resveratrol on insulin sensitivity and fat metabolism in adipocytes and mice. Sun X. Leucine modulation of mitochondrial mass and oxygen consumption in skeletal muscle cells and adipocytes. Gallagher P. Beta-hydroxy-beta-methylbutyrate ingestion, Part I: Effects on strength and fat free mass. Kraemer W. Effects of amino acids supplement on physiological adaptations to resistance training.
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Fuller J. Support Center Support Center. External link. Please review our privacy policy. Years training. Body mass kg. FFM kg. Tref s. It comes in various forms, such as capsule, tablet, and powder.
The body naturally produces HMB in small amounts when it metabolizes the amino acid leucine. People take supplements to raise HMB levels in the body. This may aid muscle growth and performance. Studies have found that taking HMB may be associated with numerous benefits, especially in the area of body composition. These include increased muscle growth and reduced muscle breakdown.
While quite a few studies have examined the impact of HMB, additional research is needed to fully understand its effects in various populations. Companies commonly market HMB as a supplement that aids muscle growth. However, research on HMB in this area shows mixed results and is inconclusive. Older studies, from the early s and before, have found that it may help in certain populations. These studies looked at the effects of HMB in untrained individuals and older people.
Those who combined taking HMB with doing resistance training experienced more muscle growth than those who did resistance training alone 6 , 7 , 8 , 9. In addition, a review of 7 studies in older adults looked at the effects of taking 2—3 grams of HMB daily over periods ranging from 8 weeks to 12 months 3.
Participants who took HMB gained an average of 0. For example, a review of 10 studies looked at the effects of HMB in adults ages 50 and over It found that combining HMB supplements with physical exercise had little to no effect on changing body composition, strength, or exercise performance, compared with exercise alone One analysis of 6 studies in participants found it may not improve these factors for trained and competitive athletes, either. It found that when athletes took 3—6 grams of HMB daily for a period of 3 days to 12 weeks, they experienced no increases in strength or changes body composition In short, research on HMB and muscle growth shows mixed results.
However, some research shows this supplement may benefit muscle growth for untrained individuals and older people. Test-tube studies suggest that HMB may help prevent muscle breakdown in various ways inside cells, such as by suppressing genes and enzymes that promote the breakdown of muscle proteins An analysis of 15 studies looked at the effects of taking HMB in 2, people.
These participants had health conditions that promote muscle loss, such as cancer, HIV, kidney failure, and malnutrition 4.
The analysis found that taking 3—4 grams of HMB daily over a period of 7 days to 6 months was significantly more effective at preventing muscle loss than a placebo 4. Similarly, other studies in older people have shown that taking HMB can help preserve muscle mass during periods of bed rest 13 , However, scientists need to do more research on HMB and its potential protective effects against muscle breakdown in a wider variety of participants, such as young people and healthy adults, before recommending it for this purpose.
Some research has indicated that HMB could improve adaptations to exercise. This refers to a longer-term change rather than an immediate one. For example, a week study in 16 elite rowers found that taking 3 grams of HMB daily significantly increased aerobic exercise capacity and peak anaerobic power, and helped reduce body fat, compared with a placebo 5. Similarly, another week study in 42 combat sports athletes found that taking 3 grams of HMB daily significantly increased both aerobic and anaerobic exercise capacity, compared with a placebo Other studies in athletes and healthy adults have shown that taking 3 grams of HMB daily has similar effects on aerobic and anaerobic capacity 16 , 17 , Studies have associated HMB with several other benefits.
However, there are fewer studies or weaker evidence to support these. A review of 9 studies in participants looked at the effects of taking 1—3 grams of HMB daily in addition to a regular weightlifting program. Participants experienced significantly reduced markers of muscle damage and better recovery Research from animal studies suggests HMB may help reduce age-related mental decline.
Recovery 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. Aerobic Endurance A study of a small group of elite male rowers compared the impact of HMB on endurance cardiovascular training. How does HMB work? Which foods contain HMB? When to take HMB Several different research studies support the theory that the greatest benefit from supplementing with HMB happens when you consistently supplement with HMB for two weeks before changing or intensifying your training.
Buy Now. References Wilson, J. International society of sports nutrition position stand: beta-hydroxy-beta-methylbutyrate HMB. Journal of the International Society of Sports Nutrition , 10 1 , 6. Nutrition , 17 , Hashempour, A. Obesity Medicine , Durkalec-Michalski, K. Journal of the International Society of Sports Nutrition , 12 1 , Kuriyan, R. Experimental gerontology, 81, Wilson, J. British Journal of Nutrition , 3 , Rowlands, D. United States Department of Agriculture.
Nutrient Lists — Leucine.
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