HMB Review – Is Definitely An HMB Supplement Worthwhile

 

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Exercise Physiology | HMB (β-Hydroxy-β-Methylbutyrate): What does it do?

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My opinion on HMB

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HMB Review: Should You Use An HMB Supplement?

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HMB Supplements… Simply Not Worth It

Video taken from the channel: PictureFit


Basically, the jury is still out on the effectiveness of HMB. There’s still no conclusive, scientific proof that HMB works in humans. Most people I’ve talked to who have tried HMB seem to have been disappointed with the results. Personally, I am still doubtful that HMB is worth the investment.

Like all other supplements, the reviews for it vary from “It is the best supplement ever,” to, “It is a waste of money.” Some positive claims people have made are it helped them add muscle, preserve muscle while cutting, and decreased DOMS. The most popular bodybuilding message boards!Not worth it as an anabolic it does nothing to help you build new muscle mass HMB (beta-Hydroxy beta-methylbutyric acid–a mouthful indeed) is a metabolite of the amino acid leucine, and it has been making the rounds as a powerful new muscle builder. While we should take this review for what it is, HMB does seem to be a supplement worthy of consideration for the lofty status that other proven supplements like protein powders and creatine have attained. I’d like to see a review like this one performed by a collection of unbiased researchers as well.

One thing is clear. Better known as HMB, this substance, which is found in many protein supplements downed by gym rats, even has the OK of the folks on the International Olympic Committee. They categorize it as a.

HMB is the main metabolite in leucine that prevents the breakdown of muscle protein. It looks like it’s more effective than leucine at preventing muscle breakdown but less effective at spurring. The Half Moon Bay Review newspaper online is the source of news and information for the San Mateo County Coastside, providing local breaking news, sports and opinion. It is quite expensive, but worth the price; MET-Rx HMB 1000. If you are looking for another best HMB supplement that is not just good for muscle growth but works well for protein synthesis, then the MET-Rx HMB 1000 is perfect for you.

But if you are following a strict Vegetarian meal, this one might not be a good workout supplement for you. HMB is short for β-Hydroxy β-Methylbutyrate. It is an active metabolite of leucine, one of the branched-chain amino acids.

When leucine is consumed through the diet, approximately 5% of it is oxidized into HMB naturally. HMB can be obtained from the diet, as its parent amino acid leucine is.

List of related literature:

Additional research is needed to determine the potential health-related effects of longer-term supplementation with higher dosages of HMB.

“Applied Exercise and Sport Physiology, With Labs” by Terry J. Housh, Dona J. Housh, Herbert A. deVries
from Applied Exercise and Sport Physiology, With Labs
by Terry J. Housh, Dona J. Housh, Herbert A. deVries
Taylor & Francis, 2017

HMB has gotten mixed reviews for sports enhancement in clinical trials.

“Linda Page's Healthy Healing: A Guide To Self-Healing For Everyone” by Linda Page
from Linda Page’s Healthy Healing: A Guide To Self-Healing For Everyone
by Linda Page
Healthy Healing Publications, 2004

The researchers reported that HMB supplementation promoted significantly less muscle creatine kinase excretion and greater gains in muscle mass (in the 0.38 mg/kg per day group only) than in subjects taking a placebo.

“NSCA’s Guide to Sport and Exercise Nutrition” by NSCA -National Strength & Conditioning Association, Bill Campbell, Marie Spano
from NSCA’s Guide to Sport and Exercise Nutrition
by NSCA -National Strength & Conditioning Association, Bill Campbell, Marie Spano
Human Kinetics, Incorporated, 2011

Further studies are required to confirm the clinical efficacy of HMB.

“Abeloff's Clinical Oncology E-Book” by Martin D. Abeloff, James O. Armitage, John E. Niederhuber, Michael B. Kastan, W. Gillies McKenna
from Abeloff’s Clinical Oncology E-Book
by Martin D. Abeloff, James O. Armitage, et. al.
Elsevier Health Sciences, 2008

HMB is marketed to improve all types of exercise performance via anticatabolic effects (see Rowlands and Thomson 2009).

“Handbook of Anthropometry: Physical Measures of Human Form in Health and Disease” by Victor R. Preedy
from Handbook of Anthropometry: Physical Measures of Human Form in Health and Disease
by Victor R. Preedy
Springer New York, 2012

At this time, there are only a couple of published scientific efforts attempting to gain insight into the efficacy of HMB as a supplement.

“Advanced Human Nutrition” by Robert E.C. Wildman, Denis M. Medeiros
from Advanced Human Nutrition
by Robert E.C. Wildman, Denis M. Medeiros
CRC Press, 2014

HMB is available as a dietary supplement and is primarily used as ergogenic agent in sports, particularly among bodybuilders and strength/power athletes.

“Comprehensive Natural Products II: Chemistry and Biology” by Lewis Mander, Hung-Wen Liu
from Comprehensive Natural Products II: Chemistry and Biology
by Lewis Mander, Hung-Wen Liu
Elsevier Science, 2010

Clearly, if such effects persist following RE bouts then HMB might serve as a general nutraceutical for diminishing symptoms of EIMD (e.g. strength decline and sensations of soreness), though this remains to be tested.

“Concurrent Aerobic and Strength Training: Scientific Basics and Practical Applications” by Moritz Schumann, Bent R. Rønnestad
from Concurrent Aerobic and Strength Training: Scientific Basics and Practical Applications
by Moritz Schumann, Bent R. Rønnestad
Springer International Publishing, 2018

A recent systematic review by Silva and investigators [298] concluded that the free acid form of HMB may improve muscle and strength and attenuate muscle damage when combined with heavy resistance training but stated that more research is needed before definitive conclusions can be determined.

“Essentials of Exercise & Sport Nutrition: Science to Practice” by Richard B. Kreider PhD FACSM FISSN FNAK
from Essentials of Exercise & Sport Nutrition: Science to Practice
by Richard B. Kreider PhD FACSM FISSN FNAK
Lulu Publishing Services, 2019

A recent review of existing studies of HMB supplementation suggested that this supplement may provide a small improvement in muscle size and strength when combined with resistance training.

“Sports Nutrition for Endurance Athletes, 3rd Ed.” by Monique Ryan, MS, RD, CSSD, LDN
from Sports Nutrition for Endurance Athletes, 3rd Ed.
by Monique Ryan, MS, RD, CSSD, LDN
VeloPress, 2012

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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10 comments

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  • This is good news! I am a senior and an ‘untrained’ lifter who is four months into my routine. I cant even bench sixty pounds! So I’m gonna see if HMB works for me.

  • I generally don’t recommend them unless you have very high target calories or really need the convenience of having it pre-mixed. Weight gainers are just simple sugar and whey protein mostly. I would much rather see someone buy whey protein on its own and blend in their own carbs (fruit, oatmeal etc.) and fats (flaxseed oil, olive oil, natural peanut butter etc.). It will still be very high calorie but will have much higher micronutrient and fiber content.

  • hey man, love your videos, but i have a question, can you make a video about resistance training? i do a lot of cardio actually, but the thing is that i dont want to loose muscle (i dont have that much but still, not too skinny) can you (or anybody) recommend me some exercises that dont involve weights?
    thanks

  • Less swearing would have me completely watch the whole things I would think that if you have knowledge to think like this maybe be you should learn proper English

  • I have a question regarding if this would be something that would work for me. Is there a benefit of HMB to prevent muscle breakdown in athletes training in a fasted state?

  • Hi, have you discovered Ripped X Beast? (look it up on Google) You will discover the serious crimes we commit against ourselves. With Ripped X Beast, you will discover how to get ripped fast.

  • I take no supplements and i’m still seeing results. I drink a gallon of water everyday, minimum of 1000 calories a day and spend under 2 hours at the gym.

  • I’ve been lifting for a long time, but I’ve also been on and off for the last few years. I just started back up again about 5 months ago and i shot up almost 15 lbs in about 4 months and I’m pretty much as lean as I was when I started. Granted, you pick up mass a lotttttttt faster if you’ve been bigger before. But, I’ve come back with nothing but food and protein powder more times than I count and this stuff definitely worked wayyy better for me. Strength went up a lot, fast too. I was adding 5-10 lbs on lifts every week with the same control and for the same reps as the week before. I thought it was great

  • Sean, I bought HMB to replace creatine I’ve been taking for way too long. At that point I didn’t even know what HMB was exactly for. It definitely works as an anticatabolic for me, at least it’s been working for first 6 weeks or so. No extra muscle gains though.

  • Hey picture fit great video like usual:) I don’t know if this is a category you cover, but I would love to know some information on knuckle conditioning, like the risks and if their are any benefits to doing knuckle conditioning. All the best. -Codeman7055