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Scientific research on HMB and muscle building

Door Claudia Smet 24 Jan 2020 0 comments

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HMB and muscle building

HMB increases the production of muscle proteins.

What is HMB? Muscle building: proteins are essential in the diet of every athlete. After all, every effort, both in strength sports and endurance sports, requiresmuscle strength, and proteins are the most importantbuilding blocks for that muscle. Proteins are made up of amino acids. A number of these amino acids, the essential amino acids, cannot be produced by the body itself. A shortage of protein in our food thus leads to shortages of essential amino acids in our body. Β-hydroxy-β-methylbutyrate (HMB) occurs naturally in the body as the active form of the essential amino acid leucine. Fish (eg, catfish) and citrus fruits (eg, grapefruit) are good sources of HMB in the diet. [1]
  • Promotes muscle recovery
  • Reduces muscle damage during exercise
  • Reduces muscle protein breakdown
  • Increases muscle protein production

For which type of athlete is HMB supplementation indicated?

Given its muscle breakdown inhibiting effect, HMB is most effective after efforts that cause a lot of muscle damage. This is especially the case in the following situations:
  • In untrained athletes muscle damage is greater. HMB accelerates muscle recovery in such situations. [2]
  • Resistance training aims to increase muscle mass. HMB contributes to this effect and is therefore recommended forpower athletes and bodybuilders. [3]
  • Very intensive efforts cause a lot of muscle damage. HMB is also recommended in such cases,for both endurance and strength athletes, to recover faster and to have less muscle pain. [4],[5]

When is the best time to take HMB?

Goal: more muscle strength and muscle growth: Use 3 grams of HMB daily (38 mg per kg body weight) spread over the day for more muscle strength and muscle growth. This corresponds to 4 tablets of Svensson HMB Xtr per day. This supplement can be taken for a long time on both training and non-training days (minimum 2 weeks). On training days, it is best to take 2 tablets before training. You then take the remaining 2 immediately after the effort. An HMB cure is best started 2 weeks before the start of a heavy training period. Aim: faster muscle recovery after a competition or training: Take the 4 tablets together with your recovery shake immediately after exercise. References 1Wilson GJ et al. Nutrition & Metabolism 2008, 5:1. 2Gallagher PM et al. Med Sci Sports Exerc 2000, 32:2109-2115. 3Nissen S et al. J Appl Physiol 2003, 94:651-659 4Knitter AE et al. J Appl Physiol 2000, 89:1340-1344. 5Vukovich MD et al. J of Strength and Condition Research 2001, 15(4):491-497.
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