HMB as a Muscle Building Supplement

In the article Creatine Monohydrate as a Muscle Building Supplement, creatine monohydrate and the muscle building benefits that are associated with its supplementation were discussed. 

In the article DHEA as a Muscle Building Supplement, DHEA, a dietary supplement that has been the source of much controversy among scientists, professional athletes, fitness professionals and law makers was examined. 

In this article, the powerful muscle building effects of beta-hydroxy-beta-methylbutyrate, or HMB, will be explored.

What Is HMB?

Unlike creatine monohydrate and DHEA, HMB functions more as an anti-catabolic agent than one that promotes anabolism.  It could be argued, however, that the mere absence of catabolism is synonymous with anabolism as muscle growth can be accelerated when the factors promoting muscle breakdown are reduced. 

This is emphasized when consideration is given to the fact that anabolic steroids such as deca-durabolin, dianabol and dehydroepiandrosterone have powerful anti-catabolic properties that enhance and support their highly anabolic function.

HMB is a metabolite of the essential amino acid leucine, which is a branched-chain amino acid that facilitates protein synthesis in conjunction other branched-chain amino acids.  

According to Dr. Mauro DiPasquale, the presence of branched-chain amino acids and metabolites such as HMB, in sufficient quantities, may “increase growth hormone secretion.”  It’s also “been found to stimulate the synthesis of protein and inhibit its breakdown.” 

Additionally, Dr. Mauro DiPasquale notes in his book The Anabolic Diet, that with adequate ingestion of anti-catabolic, amino acid based supplements “anabolic hormones are increased, protein syntheses enhanced, and the body isn’t forced into using up its own tissue to provide energy, as occurs when the body is reliant on carbohydrate-based energy stores.” 

In addition to its anti-catabolic properties and promotion of anabolic hormone production, HMB supplementation assists in the availability of the free amino acid pool during intense exercise, which is essential in the muscle growth process. 

Scientific Analysis

The evidence that HMB supplementation reduces muscle breakdown and facilitates the process of protein synthesis is vast and almost indisputable.  In fact, HMB has been shown to increase the lean body mass of feedlot steer.  Other scientific support of the efficacy of HMB is as follows:

In his book Anabolic Steroids and the Athlete Dr.William N. Taylor, M.D. states that “investigational studies have shown that the following supplements build muscle mass over and above weight training effects: a) creatine b) beta-hydroxy-beta-methyl butyrate (HMB)”.

Dr. Taylor also notes that “similar to an effect seen with anabolic steroids, HMB has been reported to increase strength and lean body mass by acting as an anti-catabolic agent.”

Life Extension Media published literature that stated, “In several studies involving HMB, participants gained both strength and lean body mass in as little as 3 weeks when 3 grams of HMB were added to their diets.” 

Additionally, Life Extension Media also noted that, “Although no one is exactly sure how HMB works, one hypothesis is that it appears to minimize the breakdown of muscle tissue, thus making it an effective ant catabolic.”

HMB Supplementation

While the recommended quantity of HMB intake daily varies, some sources suggest ingesting 10 to 15 grams of HMB daily.  However, as cited above, Life Extension media stated that serving sizes of as little as 3 grams daily could result in desirable effects in just 3 weeks. 

Dr. DiPasquale suggested allowing the powder dissolve under the tongue, allowing the supplement to bypass the liver and be introduced more directly into circulation, which could result in greater levels in the system.   

Shopping for HMB Supplements

HMB is most commonly sold in capsule form, however some manufactures produce high quality HMB products in bulk powder that can be purchased through supplement retailers. 

 It is critical for the consumer to consult several different sources of HMB related information for cost comparison and analysis.  These resources can include internet message boards, manufacturer websites, and supplement suppliers and retailers.

Also Read:

Creatine Monohydrate as a Muscle Building Supplement

DHEA as a Muscle Building Supplement

Sources:
William N. Taylor, M.D. Anabolic Steroids and the Athlete, Second Edition. Published 2002 McFarland & Company, Inc., Publishers.

      Life Extension Media. Disease Prevention and Treatment, Expanded Fourth Edition. Published 2003.

     Dr. Mauro DiPasquale. The Anabolic Diet.  Published 1995 Optimum Training Systems.