HMB Questions and Answers

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Q1. What is HMB?

HMB is an abbreviation of the scientific name -hydroxy -methylbuterate Basically HMB is a compound that may have anti-catabolic effects (Nissen et al., 1996). The term anti-catabolic is a term given to any substance that is able to slow or prevent muscle breakdown. While most people think that their muscle tissue remains unchanged day in and day out, muscle protein is actually in a state of constant turnover. Basically your muscle tissue is continuously being broken down and rebuilt. Weight training can tip the balance in favour of muscle building or anabolism so that you actually end up with a greater volume of muscle mass (larger muscles) over time. However, what many people don't realise is that while weight training and physical exercise can increase muscle protein synthesis (muscle building) they can also increases muscle tissue breakdown (catabolism). Therefore, those wishing to maximise their muscle gains need to try and maximise the muscle building (anabolic) effects of training and minimise muscle breakdown (catabolism). HMB is promoted as reducing muscle breakdown and therefore facilitating gains in strength and lean muscle mass.

Q2. Is their any scientific research to show that HMB increases strength and muscle mass?

In terms of research on human subjects only a limited number of studies have been conducted to date. The most cited research investigating HMB is a two-part study (Nissen et al., 1996). In part one 41 untrained male subjects participated in a 3 week weight training study. Subjects were divided into three groups and given either an inactive substance (placebo), 1.5g/day HMB or 3.0g/day HMB. As outlined in figure 1 below, after three weeks the two groups receiving HMB showed a tendency towards a greater increase their lean body mass than the group receiving the placebo.

Figure 1: The effect of three weeks HMB supplementation on the gains in lean body mass during a resistance-training program

Figure 2: The effect of 7-Weeks HMB supplementation on bench press strength.

In the second part of this study twenty-eight male subjects participated in a 7-week weight-training program. Half the subjects consumed HMB (3 grams per day) while the other half received a placebo (inactive substance). As outlined in figure 2, after seven weeks of training the HMB group had increased their strength in the bench press exercise to a greater degree than the placebo.

While several preliminary studies such as those outlined above have shown promising results, the available research is insufficient to elucidate exactly how and when HMB may be most effective in an athletic context. Additionally like any nutritional supplement, HMB may not produce such promising results in every individual that uses it. At present the research appears to indicate that HMB is more likely to facilitate gains in muscle mass and strength in individuals beginning a training program (Slater and Jenkins, 2000). This is possibly a consequence of that fact that untrained individuals beginning a resistance training program experience more muscle breakdown (catabolism) than highly trained athletes. Therefore an individual beginning a training program may be able to experience greater gains in muscle strength and size if they consume HMB over the initial weeks or months of a training program.

Although the possible performance enhancing effects of HMB in well trained athletes are not fully understood, the potential anti-catabolic effects may indicate that HMB may be best used during periods of intense training in this population. Therefore if a highly trained athlete was anticipating a very tough training or competitions schedule that would last several weeks, the consumption of HMB may be beneficial specifically during this time period.

Q3. How do you take HMB?

HMB is usually taken in capsule form, however it can also be taken as a powder.

Q4. What is the usual dose of HMB?

Most research on HMB has generally utilised dosages ranging from 1.5 to 6 grams per day (Slater, 2001). However, individuals consuming HMB are advised not to exceed the manufacturers recommended daily intake for HMB or products containing HMB.

Q5. When is the best time to take HMB?

Most studies have generally administered HMB at numerous time intervals across the waking day (eg morning/lunch/evening). As a potential anti-catabolic compound, athletes may be advised to consume one of the daily dosages immediately after exercise. An example of how HMB could be used is provided in table 1:

Table 1: An example daily intake schedule for HMB.

If an athlete wants to try and get the most out of HMB it may be advised to use it predominantly during the most intense and gruelling periods of training. As muscle breakdown is greater with higher training loads and stress, it makes sense to predominantly use an anti-catabolic supplements (substance that slow muscle breakdown) during those periods of training.

Q6. Will taking HMB produce dramatic and noticeable gains in size and strength?

Unfortunately the hyped up marketing campaigns of some companies create unrealistic expectations for many supplements. This merely creates disappointment when the supplement fails to live up to the unrealistic marketing campaigns. Although several preliminary research studies suggests HMB may offer some potential benefits in terms of strength and muscle mass (Nissen et al., 1996), it is unreasonable to assume that HMB alone will produce dramatics results. However, HMB can be combined with other supplements to greatly increase the potential for gains in lean body mass and strength. To learn how HMB can be stacked with other supplements to maximise gains in muscle strength and size see question 8.

Q7. Would HMB be of benefit to anyone other than athletes?

There are several populations that may stand to benefit from the physiological effects of HMB. Injury and surgery is characterised by a loss of muscle mass that must be regained in an often long and tedious rehabilitation process. Although there is yet to be any research directly investigating the effect of HMB on the recovery from injury and surgery, HMB may have application to injury rehabilitation if it can prevent or slow muscle loss. This is an exciting potential research area for future HMB studies.

Another potential application for HMB relates to its use in aging individuals. Sarcopnia is the term given to the age related loss in strength, muscle mass and function (Welle, 2002). This condition can have detrimental effects both at the community level, with the associated health care costs, and at a personal level with loss of independence and function. Interestingly a research paper has been published that suggests HMB may be of benefit in promoting gains in muscle mass and strength in older adults undertaking a strength training program (Vukovich et al., 2001). This study found that when 70 year old individuals ingested HMB for eight weeks their gains in selected strength measures and lean mass during an exercise program were enhanced. Obviously if HMB combined with resistance exercise can offset some of the detrimental effects of the aging process, it may be of significant benefit to individuals in their later years.

A recent publication summarised the results of nine studies investigating the safety of HMB supplementation and reported that HMB was associated with a decrease in total cholesterol, Low Density Lipoprotein (LDL) cholesterol and systolic blood pressure (Nissen et al., 2000). The authors suggested that these physiological effects could indicate that HMB may be beneficial in reducing the risk of heart attack and stroke.

Consequently, although research into HMB is in its early stages there appears to be many promising applications of this supplement that are not limited to athletic populations.

Q8. Would HMB stack well with any other supplements?

Preliminary research has indicated that HMB may stack well with creatine to enhance strength and lean body mass (Jowco et al., 2001). This study reported that there was a tendency for both creatine and HMB to increase both strength and lean muscle mass and that these effects appeared to be additive. In other words if you take both creatine and HMB together you may experience gains in muscle mass and strength from both HMB and creatine that are larger than if you consumed either supplement individually. Given that Body Science Myocytin has been shown to be superior to standard creatine (see Myocytin), HMB and Myocytin would likely be an effective stack for those wishing to maximise gains in lean muscle. To use stack HMB and Myocytin simply follow the two-step guidelines outlined below. Alternatively for those wishing to use a ready made creatine/HMB stack, Body Science has produced GHC3.

HMB/Myocytin stacking protocol for maximising lean muscle mass gains.

Step 1: Load Myocytin for 6 days as directed in the table below.

Step 2: After the 6 day Myocytin loading protocol simply follow the daily HMB/Myocytin stacking protocol below.

The theoretical basis of this stack is that HMB is consumed in three servings across the day so as to potentially maximise its anti-catabolic effects. Additionally the combination of Myocytin and HMB post training may simultaneously create an anabolic and anti-catabolic environment that may facilitate gains in lean muscle mass. The final serving of HMB in the evening prior to bed may offer anti-catabolic effects during the night when nutrient and caloric intake is absent for an extended number of hours.

Q9. Is HMB safe?

One recent study investigated the effect of 8 weeks supplementation with 0, 38 or 76mg/kg/day (Gallagher et al., 2000). In a 70-kilogram individual this would equate to 0, 2.7g and 5.3g per day respectfully. After 8 weeks supplementation neither of the two HMB dosages had any adverse affects on liver and kidney function, blood lipids or the immune system. This and similar studies would tend to indicate that HMB is well tolerated and is not associated with any adverse effects as monitored by blood chemistries. However it is advised that a medical practitioner be consulted prior to initiating any exercise or nutritional regime.

Q10. Would HMB result in a positive drug test?

No, HMB is not a drug or banned substance and is not listed on the current World Anti Doping Agency (WADA) prohibited list (WADA, 2004). A recent publication investigated the effect of two weeks HMB supplementation
(3 grams per day) on the urinary testosterone/epitestosterone (T/E) ratio (Slater, 2000). The T/E ratio is used to monitor the use of substances that may increase testosterone levels. Results indicated that HMB had no effect on the T/E ratio and the authors concluded that ingestion of HMB would not breach doping policies of the IOC (now WADA) for exogenous testosterone or precursor administration.

References:
1.Gallagher, P.M., Carrithers, J.A., Godard, M.P., Schulze, K.E. and Trappe, S.W. Beta-hydroxy-beta-methylbutyrate ingestion. Part II: effects on hematology, hepatic and renal function. Medicine and science in sports and exercise. 32:2116-2119, 2000.
2.Jowko E. Ostaszewski P. Jank M. Sacharuk J. Zieniewicz A. Wilczak J. and Nissen S. Creatine and beta-hydroxy-beta-methylbutyrate (HMB) additively increase lean body mass and muscle strength during a weight-training program. Nutrition. 17:558-66, 2001.
3.Nissen S. Sharp RL. Panton L. Vukovich M. Trappe S and Fuller JC Jr. Beta-hydroxy-beta-methylbutyrate (HMB) supplementation in humans is safe and may decrease cardiovascular risk factors. Journal of Nutrition. 130:1937-45, 2000.
4.Nissen, S., R. Sharp, M. Ray, J.A. Rathmacher, D. Rice, J.C. Fuller, Jr., A.S. Connelly, and N. Abumrad. Effect of leucine metabolite beta-hydroxy-beta-methylbutyrate on muscle metabolism during resistance-exercise training. Journal of applied physiology. 81:2095-2104, 1996.
5.Slater, G.J. Beta-hydroxy-beta-methylbutyrate (HMB) as an ergogenic aid in sport. International sportmed journal 2:1-9, 2001.
6.Slater, G.J., Jenkins, D. Beta-hydroxy-beta-methylbutyrate (HMB) supplementation and the promotion of muscle growth and strength. Sports medicine 30:105-116, 2000.
7.Slater, G.J. Beta-hydroxy beta-methylbutyrate (HMB) supplementation does not influence the urinary testosterone: epitestosterone ratio in healthy males. Journal of science and medicine in sport 3(1), 2000, 79-83.
8.Vukovich, M.D, Stubbs, N.B and Bohlken, R.M. Body composition in 70-year-old adults responds to dietary beta-hydroxy-beta-methylbutyrate similarly to that of young adults. Journal of Nutrition. 131:2049-52. 2001. Available online at: http://www.nutrition.org/cgi/content/full/131/7/2049
9.Welle, S. Cellular and molecular basis of age-related sarcopenia. Canadian journal of applied physiology. 27:19-41, 2002.
10.World Anti Doping Agency prohibited list (2004). Available online: http://www.wada-ama.org/en/t1.asp