HMB

[two_phat]

Anybody ever heard/tired HMB? (Beta-hydroxy-beta methylbutyrate)

Guy at the gym was telling me he loves, hardens his muscles, increases recovery time etc. Swears by it.

Hit me with some knowledge

[teamfatboy]

this

[Dontrunwithknives]

I used it for a little while, tastes like shit. I still half half a bottle to finish.

[Diab0lic]

Bring on the studies....

From the snippets below, it seems like there are muscle promoting and conserving properties and aerobic improvements to be had too but the effects on musculature seem to be only pronounced in untrained athletes or noobs. The muscle preserving properties could be useful for natty competitors however. At the end of the day, like most supps, it comes down to cost effectiveness.

If you can get this stuff cheap and you're not an advanced athlete then go for it. Also, if you are a (truly) natty BB competitor then this stuff will be useful in the harsh weeks leading up to the show.

Otherwise, you're probably better off spending the $ on good food (or gear)

Effects of beta-hydroxy-beta-methylbutyrate (HMB) on exercise performance and body composition across varying levels of age, sex, and training experience: A review

Gabriel J Wilson1*, Jacob M Wilson2 and Anssi H Manninen3

Nutrition & Metabolism 2008, 5:1 doi:10.1186/1743-7075-5-1

Abstract

The leucine metabolite beta-hydroxy-beta-methylbutyrate (HMB) has been extensively used as an ergogenic aid; particularly among bodybuilders and strength/power athletes, who use it to promote exercise performance and skeletal muscle hypertrophy. While numerous studies have supported the efficacy of HMB in exercise and clinical conditions, there have been a number of conflicting results. Therefore, the first purpose of this paper will be to provide an in depth and objective analysis of HMB research. Special care is taken to present critical details of each study in an attempt to both examine the effectiveness of HMB as well as explain possible reasons for conflicting results seen in the literature. Within this analysis, moderator variables such as age, training experience, various states of muscle catabolism, and optimal dosages of HMB are discussed. The validity of dependent measurements, clustering of data, and a conflict of interest bias will also be analyzed. A second purpose of this paper is to provide a comprehensive discussion on possible mechanisms, which HMB may operate through. Currently, the most readily discussed mechanism has been attributed to HMB as a precursor to the rate limiting enzyme to cholesterol synthesis HMG-coenzyme A reductase. However, an increase in research has been directed towards possible proteolytic pathways HMB may operate through. Evidence from cachectic cancer studies suggests that HMB may inhibit the ubiquitin-proteasome proteolytic pathway responsible for the specific degradation of intracellular proteins. HMB may also directly stimulate protein synthesis, through an mTOR dependent mechanism. Finally, special care has been taken to provide future research implications.

FULL TEXT HERE

Eur J Appl Physiol. 2011 Nov 11. [Epub ahead of print]

Metabolic and functional effects of beta-hydroxy-beta-methylbutyrate (HMB) supplementation in skeletal muscle.

Pinheiro CH, Gerlinger-Romero F, Guimarães-Ferreira L, de Souza-Jr AL, Vitzel KF, Nachbar RT, Nunes MT, Curi R.

SourceDepartment of Physiology and Biophysics, room 105, Institute of Biomedical Science, University of São Paulo, Av. Prof. Lineu Prestes, 1524, Prédio Biomédicas I, Cidade Universitária, Butantã, São Paulo, SP, CEP:05508-900, Brazil, chjpinheiro@gmail.com.

Abstract

Beta-hydroxy-beta-methylbutyrate (HMB) is a metabolite derived from leucine. The anti-catabolic effect of HMB is well documented but its effect upon skeletal muscle strength and fatigue is still uncertain. In the present study, male Wistar rats were supplemented with HMB (320 mg/kg per day) for 4 weeks. Placebo group received saline solution only. Muscle strength (twitch and tetanic force) and resistance to acute muscle fatigue of the gastrocnemius muscle were evaluated by direct electrical stimulation of the sciatic nerve. The content of ATP and glycogen in red and white portions of gastrocnemius muscle were also evaluated. The effect of HMB on citrate synthase (CS) activity was also investigated. Muscle tetanic force was increased by HMB supplementation. No change was observed in time to peak of contraction and relaxation time. Resistance to acute muscle fatigue during intense contractile activity was also improved after HMB supplementation. Glycogen content was increased in both white (by fivefold) and red (by fourfold) portions of gastrocnemius muscle. HMB supplementation also increased the ATP content in red (by twofold) and white (1.2-fold) portions of gastrocnemius muscle. CS activity was increased by twofold in red portion of gastrocnemius muscle. These results support the proposition that HMB supplementation have marked change in oxidative metabolism improving muscle strength generation and performance during intense contractions.

Eur J Appl Physiol. 2011 Sep;111(9):2261-9. Epub 2011 Feb 16.

The effect of HMB supplementation on body composition, fitness, hormonal and inflammatory mediators in elite adolescent volleyball players: a prospective randomized, double-blind, placebo-controlled study.

Portal S, Zadik Z, Rabinowitz J, Pilz-Burstein R, Adler-Portal D, Meckel Y, Cooper DM, Eliakim A, Nemet D.

SourceSchool of Nutritional Sciences, Hebrew University of Jerusalem, Jerusalem, Israel.

Abstract

The use of ergogenic nutritional supplements is becoming inseparable from competitive sports. β-Hydroxy-β-Methylbutyric acid (HMB) has recently been suggested to promote fat-free mass (FFM) and strength gains during resistance training in adults. In this prospective randomized, double-blind, placebo-controlled study, we studied the effect of HMB (3 g/day) supplementation on body composition, muscle strength, anaerobic and aerobic capacity, anabolic/catabolic hormones and inflammatory mediators in elite, national team level adolescent volleyball players (13.5-18 years, 14 males, 14 females, Tanner stage 4-5) during the first 7 weeks of the training season. HMB led to a significant greater increase in FFM by skinfold thickness (56.4 ± 10.2 to 56.3 ± 8.6 vs. 59.3 ± 11.3 to 61.6 ± 11.3 kg in the control and HMB group, respectively, p < 0.001). HMB led to a significant greater increase in both dominant and non-dominant knee flexion isokinetic force/FFM, measured at fast (180°/sec) and slow (60°/sec) angle speeds, but had no significant effect on knee extension and elbow flexion and extension. HMB led to a significant greater increase in peak and mean anaerobic power determined by the Wingate anaerobic test (peak power: 15.5 ± 1.6 to 16.2 ± 1.2 vs. 15.4 ± 1.6 to 17.2 ± 1.2 watts/FFM, mean power: 10.6 ± 0.9 to 10.8 ± 1.1 vs. 10.7 ± 0.8 to 11.8 ± 1.0 watts/FFM in control and HMB group, respectively, p < 0.01), with no effect on fatigue index. HMB had no significant effect on aerobic fitness or on anabolic (growth hormone, IGF-I, testosterone), catabolic (cortisol) and inflammatory mediators (IL-6 and IL-1 receptor antagonist). HMB supplementation was associated with greater increases in muscle mass, muscle strength and anaerobic properties with no effect on aerobic capacity suggesting some advantage for its use in elite adolescent volleyball players during the initial phases of the training season. These effects were not accompanied by hormonal and inflammatory mediator changes.

Int J Oncol. 2011 Mar;38(3):713-20. doi: 10.3892/ijo.2010.885. Epub 2010 Dec 23.

β-hydroxy-β-methylbutyrate (HMB) attenuates muscle and body weight loss in experimental cancer cachexia.

Aversa Z, Bonetto A, Costelli P, Minero VG, Penna F, Baccino FM, Lucia S, Rossi Fanelli F, Muscaritoli M.

SourceDepartment of Clinical Medicine, Sapienza University of Rome, Italy.

Abstract

β-hydroxy-β-methylbutyrate (HMB), a leucine metabolite, improves muscle mass and function. This study aimed at evaluating the effects of HMB administration in an experimental in vivo model of cancer cachexia (CC). Wistar rats were randomized to receive standard or 4% HMB-enriched chow. Rats from both groups were randomized to receive an i.p. inoculum of AH-130 cells (TB). All rats were weighed and sacrificed at day 24. Liver, heart and muscles were dissected and weighed. The protein levels of p-p70S6k, p-eIf2α, p-mTOR and p-4-EB-P1 were evaluated by Western blotting on gastrocnemius muscle (GSN). As expected, the growth of the AH-130 ascites hepatoma induced significant carcass weight and GSN muscle loss. HMB treatment significantly increased GSN and heart weight in controls (p=0.002 and p<0.001, respectively). In HMB-treated TB, body weight was not lost but significantly (p=0.003) increased, and GSN loss was significantly (p=0.04) attenuated with respect to TB. Phosphorylated eIF2α markedly decreased in TB-rats vs. C. Feeding the HMB-enriched diet resulted in decreased p-eIF2α levels in control animals, while no changes could be observed in the TB group. Phosphorylated p70S6K and phosphorylated mTOR were markedly increased by HMB treatment in controls and further increased in TB. Phosphorylated 4-EB-P1 was markedly increased in TB but substantially unaffected by HMB treatment. Administration of HMB attenuates body weight and muscle loss in experimental CC. Increased phosphorylation of key anabolic molecules suggests that these actions are mediated by improved protein anabolism in muscle.

J Pediatr Endocrinol Metab. 2010 Jul;23(7):641-50.

Effect of HMB supplementation on body composition, fitness, hormonal profile and muscle damage indices.

Portal S, Eliakim A, Nemet D, Halevy O, Zadik Z.

SourceRibstein Center for Sport Medicine Sciences and Research, Wingate Institute, Netanya, Israel. shawn@holmesplace.co.il

Abstract

There is a huge market for ergogenic supplements for athletes. However, only a few products have been proven to have ergogenic effects and to be effective at improving muscle strength and body composition. One such supplement is beta-hydroxy beta-methylbutyrate (HMB). Derived from the amino acid leucine and its keto acid alpha-ketoisocaproate (KIC), HMB has been well documented as an oral ergogenic supplement commonly used by athletes. Several studies have shown that combining exercise training with HMB supplementation leads to increased muscle mass and strength, and there is some anecdotal evidence of aerobic improvement. However, HMB supplementation has been found to be effective mainly for untrained individuals. While previous reviews have emphasized three main pathways for HMB's mode of action: 1) enhancement of sarcolemmal integrity via cytosolic cholesterol, 2) inhibition of protein degradation via proteasomes, and 3) increased protein synthesis via the mTOR pathway, more recent studies have suggested additional possible mechanisms for its physiological effects. These include decreased cell apoptosis and enhanced cell survival, increased proliferation, differentiation and fusion via the MAPK/ERK and PI3K/Akt pathways, and enhanced IGF-I transcription. These are described here, and hormonal interactions are discussed, along with HMB dosage and safety issues.

J Strength Cond Res. 2007 May;21(2):419-23.

Effects of six weeks of beta-hydroxy-beta-methylbutyrate (HMB) and HMB/creatine supplementation on strength, power, and anthropometry of highly trained athletes.

O'Connor DM, Crowe MJ.

SourceFaculty of Education, The University of Sydney, Sydney, Australia. d.o'connor@edfac.usyd.edu.au

Abstract

This study investigated the effects of 6 weeks of dietary supplementation of beta-hydroxy-beta-methylbutyrate (HMB) and HMB combined with creatine monohydrate (HMBCr) on the muscular strength and endurance, leg power, and anthropometry of elite male rugby league players. The subjects were divided into a control group (n = 8), a HMB group (n = 11; 3 g.d(-1)) or a HMBCr group (n = 11; 12 g.d(-1) with 3 g HMB, 3 g Cr, 6 g carbohydrates). Three repetition maximum lifts on bench press, deadlifts, prone row, and shoulder press, maximum chin-up repetitions, 10-second maximal cycle test, body mass, girths, and sum of skinfolds were assessed pre- and postsupplementation. Statistical analysis revealed no effect of HMB or HMBCr on any parameter compared with presupplementation measures or the control group. HMB and HMBCr were concluded to have no ergogenic effect on muscular strength and endurance, leg power, or anthropometry when taken orally by highly trained male athletes over 6 weeks.

Int J Sport Nutr Exerc Metab. 2007 Feb;17(1):56-69.

Effects of beta-hydroxy-beta-methylbutyrate on aerobic-performance components and body composition in college students.

Lamboley CR, Royer D, Dionne IJ.

SourceFaculty of Physical Education and Sports, University of Sherbrooke, Sherbrooke, QC J1K 2R1 Canada.

Abstract

The aim of this study was to determine the effects of oral beta-hydroxy-beta-methylbutyrate (HMB) supplementation (3 g/d) on selected components of aerobic performance and body composition of active college students. Subjects were randomly assigned to either an HMB (n=8) or a placebo (PLA) group (n=8) for a 5-wk supplementation period during which they underwent interval training 3 times a week on a treadmill. Aerobic-performance components were measured using a respiratory-gas analyzer. Body composition was determined using dual-energy X-ray absorptiometry. After the intervention, there were significant differences (P<0.05) between the 2 groups in gains in maximal oxygen consumption (+8.4% for PLA and +13.4% for HMB). Regarding body composition, there were no significant differences. The authors concluded that HMB supplementation positively affects selected components of aerobic performance in active college students.

[Pseudonym]

I tried it years ago when I was first starting out and looking for a magic (but over-the-counter) pill. Really didn't see any results at all. Although I probably hadn't nailed my diet back then either.

:shrug:

[Diab0lic]

I tried it years ago when I was first starting out and looking for a magic (but over-the-counter) pill. Really didn't see any results at all. Although I probably hadn't nailed my diet back then either.

:shrug:

From the looks of it, it would be best for a n00b who's diet and training are dialled right in.

Unfortunately, those things tend to be mutually exclusive

[hhhh1]

Anybody ever heard/tired HMB? (Beta-hydroxy-beta methylbutyrate)

Guy at the gym was telling me he loves, hardens his muscles, increases recovery time etc. Swears by it.

Hit me with some knowledge

never tried HMB but seems like even if it really had benefits they'd be pretty negligable and not worth the $$.

Also some people swear by dumb shit. placebo effect, extra motivation to train hard etc. wouldnt be surprised if your mate had the same 'results' if you secretly replaced the HMB with something else

[two_phat]

Anybody ever heard/tired HMB? (Beta-hydroxy-beta methylbutyrate)

Guy at the gym was telling me he loves, hardens his muscles, increases recovery time etc. Swears by it.

Hit me with some knowledge

never tried HMB but seems like even if it really had benefits they'd be pretty negligable and not worth the $$.

Also some people swear by dumb shit. placebo effect, extra motivation to train hard etc. wouldnt be surprised if your mate had the same 'results' if you secretly replaced the HMB with something else

Yeah that's what I thought. I'm not really a huge fan of anything other than good food, good training and good rest. All the rest just seems to be B.S.

[justhell]

Yeep i use to use hmb quite a bit,it gave you the thought that you are getting stronger but in hinesight i dont think it did much at all really.

It is foul to have,i use to get a mouthful of food chewed up,then put a teaspoon full in my mouth,can get messy if it dosent all go down in one gulp. :puke:

Agree its ok for people just starting out that are progressing quite fast anyway,cause it gives you a bit of mind power to help ya get through training.