Benefits Of HMB for Muscle Growth And Preventing Muscle Loss
HMB (beta-hydroxy beta-methylbutyrate) is a metabolite of the amino acid leucine. It has been gaining popularity in fitness for its potential benefits in muscle growth and preventing muscle loss. This document will explore the various benefits of HMB for muscle growth and how it can help you achieve your fitness goals.
Before exploring further, please read the disclaimer located at the end of this webpage.
Benefits Of HMB For Muscle Growth
Numerous studies have been conducted to demonstrate the benefits of HMB, especially for muscle growth and strength, with most acknowledging its benefits. Here are the outcomes of some typical studies to answer the question “Does HMB build muscle?”:
Gary J. Slater's study proposes that HMB acts as an anti-catabolic agent, reducing protein breakdown and cellular damage during high-intensity workouts, thereby influencing muscle mass [1].
Nelo Eidy Zanchi's research mentions that amino acids like leucine and the anti-catabolic metabolite α-ketoisocaproate (KIC) inhibit protein degradation, increase protein synthesis, and enhance bone muscle mass and strength in athletes [2].
Moreover, a study conducted on male Wistar mice found that supplementing with HMB (at a dosage of 320 mg/kg per day) for 4 weeks significantly enhanced muscle bending strength and fatigue resistance.
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This supplementation also increased glycogen and ATP levels, which are crucial molecules involved in energy storage and transport within the body. As a result, there was a notable improvement in muscle strength and performance during high-intensity contractions [3].
Supplementing β-hydroxy β-methylbutyrate (HMB) for muscle function and mass in cancer patients showed positive results in the study by Carla M. Prado and colleagues [4]. Additionally, the review studies reported no serious adverse effects associated with HMB supplementation in cancer patients [4].
A three-day double-blind study involving 40 subjects divided into four groups, three of which were supplemented with HMB at different doses and durations, observed an increase in lean muscle mass of 0.92, 0.39, and 1.54 kg, respectively. The study also noted that HMB supplementation did not interact with creatine (CR) [5].
Research also supports HMB muscle growth benefits based on increased muscle protein synthesis by reducing protein degradation.
Bong-Sup Park's study concludes that HMB improves body composition and motor sensory function during regular training, reducing muscle mass and strength loss under catabolic conditions [6].
So, what exactly does HMB help with muscle? Here are the key benefits of HMB for muscle growth:
- Prevent muscle loss.
- Increase muscle mass.
- Improve muscle strength.
- Enhance muscle recovery.
- Benefits for fat loss
Explore more: Benefits of HMB For Alzheimer's: Safety And Dosage For Elderly
How Does HMB Help Build Muscle Growth?
HMB works by inhibiting protein breakdown in muscle cells, thereby reducing muscle damage and promoting muscle growth. It also stimulates protein production, resulting in increased lean muscle mass.
When we train, our muscles undergo stress and microtears, which leads to protein breakdown. This process is known as catabolism. HMB helps reduce this catabolic activity by blocking the enzymes responsible for protein breakdown.
Furthermore, HMB also activates the mTOR pathway, a key regulator of muscle growth. This activation results in increased protein synthesis and ultimately increases muscle mass and strength [7].
Want to see how HMB works to prevent muscle breakdown and boost muscle growth?
Check out this quick video that breaks down the science in an easy-to-understand way!
How To Get HMB For Muscle Growth?
HMB can be obtained through dietary consumption, as it is metabolized from certain protein-containing foods. However, the conversion rate from protein to HMB is relatively low, at only about 5%. This presents a challenge when trying to supplement HMB through diet alone.
Many people nowadays directly enhance their HMB intake by using dietary supplements to address this. The recommended HMB dosage for muscle benefits is approximately 1g - 3g per day, although different studies suggest varying dosages.
Fortunately, most studies indicate that HMB is relatively safe and has no significant reported side effects. Nevertheless, starting with a small dosage when beginning a new supplement is advisable to assess its effectiveness and the body's absorption capacity [1] [7].
HMB supplements are available in various forms, such as powder, capsules, and liquid. To promote muscle growth, consuming HMB supplements after a workout or as advised by your doctor or nutritionist is recommended.
Conclusion
In conclusion, HMB is an effective supplement for muscle growth and preventing loss. HMB for muscle growth benefits mechanism of reducing protein breakdown and promoting protein synthesis can help individuals achieve their fitness goals and improve overall performance. With its various benefits, HMB is a valuable addition to any fitness regimen that promotes muscle growth and enhances athletic performance.
Read more:
- 7 Best HMB and Vitamin D3 Supplements for Muscle Growth
- Should I Take Hmb On Off Days And How To Take HMB On Rest Day?
- HMB Vs. Beta Alanine: What Should You Choose?
References
- [1] Slater, G. J., & Jenkins, D. G. (2000). ??-Hydroxy-F128b-Methylbutyrate (HMB) Supplementation and the Promotion of Muscle Growth and Strength. Sports Medicine, 30(2), 105–116. https://doi.org/10.2165/00007256-200030020-00004
- [2] Nelo Eidy Zanchi, Frederico Gerlinger‐Romero, Guimarães‐Ferreira, L., Alves, M., Vitor Felitti, Fábio Santos Lira, Marília Seelaender, & Antônio Herbert Lancha. (2010). HMB supplementation: clinical and athletic performance-related effects and mechanisms of action. Amino Acids, 40(4), 1015–1025. https://doi.org/10.1007/s00726-010-0678-0
- [3] Hermano, C., Frederico Gerlinger‐Romero, Guimarães‐Ferreira, L., Lescano, A., Kaio Fernando Vitzel, Renato Tadeu Nachbar, Maria Tereza Nunes, & Curi, R. (2011). Metabolic and functional effects of beta-hydroxy-beta-methylbutyrate (HMB) supplementation in skeletal muscle. European Journal of Applied Physiology, 112(7), 2531–2537. https://doi.org/10.1007/s00421-011-2224-5
- [4] Prado, C. M., Orsso, C. E., Pereira, S. L., Atherton, P. J., & Deutz, P. (2022). Effects of β‐hydroxy β‐methylbutyrate (HMB) supplementation on muscle mass, function, and other outcomes in patients with cancer: a systematic review. Journal of Cachexia, Sarcopenia and Muscle, 13(3), 1623–1641. https://doi.org/10.1002/jcsm.12952
- [5] Jówko, E., Ostaszewski, P., Jank, M., Jarosław Sacharuk, Agnieszka Zieniewicz, Wilczak, J., & Nissen, S. E. (2001). Creatine and β-hydroxy-β-methylbutyrate (HMB) additively increase lean body mass and muscle strength during a weight-training program. Nutrition, 17(7-8), 558–566. https://doi.org/10.1016/s0899-9007(01)00540-8
- [6] Park, B., Henning, P. C., Grant, S. C., Lee, W., Lee, S.-R., Arjmandi, B. H., & Kim, J. (2013). HMB attenuates muscle loss during sustained energy deficit induced by calorie restriction and endurance exercise. Metabolism, 62(12), 1718–1729. https://doi.org/10.1016/j.metabol.2013.06.005
- [7] Wilson, G. J., Wilson, J. M., & Manninen, A. H. (2008). Effects of beta-hydroxy-beta-methylbutyrate (HMB) on exercise performance and body composition across varying levels of age, sex, and training experience: A review. Nutrition & Metabolism, 5(1). https://doi.org/10.1186/1743-7075-5-1
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This article synthesizes information from studies conducted by experts and researchers worldwide. The researchers below are the authors of the studies which are synthesized in this article.
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