HMB. And bet it works! The second part.
From a scientific point of view, HMB - or β-hydroxy-β-methylbutyrate - is a metabolite of the amino acid L-leucine, which affects the balance between the rate at which muscle proteins are recovered and the rate at which they are broken down. lowest.
For many bodybuilders and weightlifters, it is an effective way to increase body weight. Although opinions about this product are divided, it is useful to know the opinion of the scientific world in this area, what can be achieved with this substance, how to properly manage it, and whether it is intended only for athletes.
What do we know about HMB?
β-Hydroxy-β-methylbutyrate regulates the normal physiology of cellular processes as it participates in cholesterol synthesis. The latter, in turn, represents 13% of the total composition of cell membranes and allows them to retain fluidity. The work of cell membranes depends on the synthesis of cholesterol.
Even the smallest lesions of the muscle cell membranes increase the need for cholesterol, that is, the lipid layer. HMB provides adequate cholesterol levels to muscle cell membranes. Considering the fact that during exercise or weightlifting our muscles are subjected to many micro-traumas, it is good to consider HMB supplementation, which protects our muscle cells.
Another problem is also the question of the anabolic and catabolic processes that occur in our body. Anabolic processes are related to the production of energy from the food that is supplied to our organism. Catabolism is a state in which our body does not receive the right amount of nutrients and
begins to “burn” itself - when this condition persists for a long time, it can be dangerous for human health. HMB protects the cells of the body from the process of catabolism, prevents protein degradation, limits the action of free radicals and the activity of enzymes responsible for controlled cell death.
As you can see, HMB translates directly into physiological effects, for example:
- It is ideal for periods of weight loss,
- improves strength in people at different training levels,
- helps increase dry body weight,
- allows you to maintain more muscle,
- It has anti-catabolic activity.
HMB - What does the scientist say?
Is HMB an effective training setting? In fact, β-hydroxy-β-methylbutyrate has as many supporters as opponents. The research work devoted to HMB is accused of having based its conclusions, assumptions, and beliefs on a very weak research group. Elsewhere, it is indicated that the choice of
fitness tests left much to be desired. Below is an example of research conducted on a group of rugby players during the current season. As the opponents noted, the stress tests were somewhat random and had nothing to do with the actual physical load the players experienced during the match.
Another problem is that no one took into account the psychological factors that affected the players: motivation, self-confidence, current emotional state or social status. Each of these factors can intensify muscle work.
However, it is different in the case of searching for cyclists. Here you can note the improvement of the condition under the influence of HMB - the exercisers also emphasized the positive effects on the organism.
How do I take HMB?
Many people wonder how to improve training? For them, β-hydroxy-β-methylbutyrate may be best. The mechanisms of HMB are fairly simple and understandable. However, one important question must be asked - what is the acceptable dosage for our organism? The researchers assumed that 3 grams of β-hydroxy-β-methylbutate is exactly what our body needs for such a substance. Low doses have no effect, but what is interesting is that supplementation at the 6g level does not lead to the expected effects in the form of increased strength and accumulation of lean body mass.
The idea of adjusting the dose according to the individual needs of the athlete is based on the assumption that HMB should be taken at a dose of 38 mg/kg of lean body mass. One must also consider the severity of the catabolic process in each individual. Interestingly, however, experienced bodybuilders competing in world competitions take a dose of 125 mg/kg dry body weight. This is unofficial information and in no way can be considered conclusive.
Could supplementation with this drug have serious consequences? Research in animals given HMB at 5 g/kg body weight for 16 weeks showed no side effects. So it appears to be a very safe supplement. Regarding dosage in humans, the data show that the 6 g/day dose, used for 8 weeks for people who exercise regularly, as well as people who do not exercise, is completely safe. At the same time, there was no increase in liver enzymes, changes in the level of lipids in the blood or kidney function.
To fully utilize the potential of β-hydroxy-β-methylbutyrate, it is essential to consider the timing of its digestion. HMB is digested for about 160 minutes, so for a very short time. Therefore, HMB should be taken several times a day - at least 3 times a day. What should interest us most is that the highest
concentration of this product should be in our blood when we start exercising - then HMB can fully protect our muscle cells. Ingestion of 3g of HMB will maintain a high concentration level for approximately 60 minutes, so the appropriate time for pre-workout administration is 30-40 minutes. To get a better idea of the action of β-hydroxy-β-methylbutyrate,
Here, however, it should be borne in mind that the first of these doses is used by the body by only 70%. In turn, the smaller dose is used approximately 90%, and the remaining 10% is excreted in the urine. The same studies show that when the stomach is loaded, the potential of beta-hydroxymethylbutyrate is used more slowly.
HMB is not just for athletes
Since it has been shown that β-hydroxy-β-methylbutyrate effectively acts at the cellular level, which is useful in protecting its properties, it is worth considering the therapeutic use of this substance. HMB can be used successfully in situations where the protection of dry body mass directly translates to a patient's health and quality of life. We are mainly talking about people who are permanently immobile,
chronically ill, or in the case of people whose rehabilitation period is prolonged, leading to muscle atrophy. In fact, taking HMB effectively prevents the breakdown of protein fibers in the muscles. In other cases, HMB is also an effective mediator of the rate of loss of fitness under conditions of prolonged inactivity.
