What is HMB?
HMB (Hydroxymethylbutyrate) according to WebMD is a chemical that is produced when the body breaks down leucine. Leucine is an amino acid, one of the building blocks of protein. (1) leucine along with isoleucine and valine make up BCAA’s or branched-chain amino acids which are normally used to boost performance. The body generally produces around 0.2 to 0.4 grams per day. Because HMB is water-soluble and can be lost in the urine, it is advised that if you supplement with HMB, you take 1.5 to 3 grams per day, in 3 separate doses to help maintain regular levels.
Foods such as eggs, meat, fish and dairy contain high amounts of amino acids including leucine which is required in order for the body to produce HMB.
HMB may help with
- Building Muscle and avoiding Muscle catabolism
- Better Muscle Tone
- Help to Lower Cholesterol
- Support of the immune system
- Increasing the Effects of Creatine Supplements
What are the Benefits?
1) Building Muscle and avoiding Muscle catabolism
HMB could play a role in the production of proteins especially those involved in the building of new muscle tissue. It may increase the rate of protein being used for muscle growth while preventing muscle catabolism that may happen because of training.
HMB may influence strength and lean body mass by acting as an anti-catabolic agent, the effect seems to be greater in untrained individuals, making it great for beginners who have 3 grams of HMB daily, which may help increase gains in muscle over several weeks. (2)
2) Better Muscle Tone
It may help to retain lean muscle at the same time as helping the metabolism to burn fat. This would lower body fat percentage and potentially increase muscle tone or definition.
3) Help to Lower Cholesterol
HMB supplements may lower total and LDL cholesterol and help increase HDL cholesterol. (3)
4) Support of the immune system
Beta-hydroxy beta-methyl butyrate may boost the immune system by protecting against the loss of immune cells and stimulating the production of many of the cells responsible for immunity. This could be beneficial to those taking part in intense training because intense training could lower the immune system temporarily.
5) Increase the Effects of Creatine
HMB and Creatine may be more effective when taken together as it may increase lean body mass and strength.
HMB synergy and works well with
- Creatine – for enhancing its action
- L- Carnitine– may help towards toning muscle
- L- Glutamine – to prevent muscle breakdown
Somethings to consider
“HMB is a comparatively new supplement, and consideration must be paid to possible side effects of upsetting a natural balance within the body,” says Clay McKnight from Livestrong. (4)
Resources
last accessed online 19/05/2020
- https://www.webmd.com/vitamins/ai/ingredientmono-45/hydroxymethylbutyrate-hmb
- https://www.ncbi.nlm.nih.gov/pubmed/10966150
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2245953/
- https://www.livestrong.com/article/275274-foods-that-are-highest-in-isoleucine-leucine/
