Benefits of HMB supplementation for gaining muscle mass

Alfredo Valdés 7 min. of reading Recovery 1 Comment

HMB is a supplement that offers multiple muscle performance benefits. It stimulates protein synthesis, promotes body fat loss, accelerates muscle recovery and increases strength.
HMB supplements are popular among bodybuilders to support muscle building.
The recommended daily dose of HMB is 3-6g for a person weighing approximately 80 kg. It can be taken after training and can be combined with other supplements such as creatine and protein.

HMB is a natural compound produced during the metabolism of leucine, an essential amino acid. Dr Steven Nissen is credited with discovering its important role in protein synthesis, increasing muscle strength, reducing muscle breakdown and accelerating recovery.

It is produced naturally in the body in response to muscle damage, and its consumption is recommended for recovery and prevention of catabolism. The body adapts to the training by repairing the muscle tissue, which contributes to the strengthening and success of the training sessions.

Index

1 HMB properties in case studies
2 How to take HMB effectively?
3 Who is it recommended for?
4 Does HMB have side effects?
5 You can buy HMB supplements

HMB properties in case studies

Widely used by athletes and bodybuilders, the benefits of HMB are innumerable, although we are going to make a compilation of the main ones:

1. It stimulates protein synthesis

HMB is a supplement that increases muscle mass by balancing protein synthesis and breakdown in favour of muscle. It works by reducing protein degradation caused by intense training and stimulates protein synthesis through leucine metabolism.

Studies have shown that, combined with weight training, HMB can increase lean muscle mass by up to 300% in three weeks.

This increased synthesis and decreased breakdown leads to increased strength and faster recovery.

2. It helps to lose body fat

In all of the above studies where lean gains were present, fat loss from HMB supplementation was found to be greater when compared to non-supplemented groups.

In addition, subjects with high cholesterol have benefited from a reduction in LDL or “bad cholesterol” and total cholesterol as a result of HMB supplementation (Nissen, 2000).

3. It accelerates muscle recovery period

Beta-hydroxy-beta-methylbutyrate reduces muscle damage associated with exercise, shortening recovery time between training days.

However, HMB helps to minimise muscle damage during intense exercise by reducing protein breakdown to a minimum.

Less protein degradation means greater muscle cell stability and less membrane damage, such a reduction in muscle cell damage is measured by a reduction in markers of muscle damage such as creatine phosphokinase (CPK) in the bloodstream.

4. It increases strength

One of the advantages of using HMB would be to maximise strength gains. Not surprisingly, a meta-analysis of resistance exercise training studies with HMB supplementation shows positive results in strength gains. In fact, studies showed increases in both trained and untrained men, but also in women, children and the elderly.

While the magnitude of the effect varies depending on the intensity of the training and the population studied, the overall effect was unambiguous (Nissen and Sharp, J. Applied Physiol. 94:651-659, 2003).

5. It increases VO2 max and endurance

This supplement improves aerobic performance in endurance athletes such as cyclists, runners and triathletes, which in turn improves the level of training.

It can be argued that HMB increases maximal oxygen uptake (VO2 Max) and improves the respiratory compensation point (RCP).

It also appears to be able to reduce metabolic acidity and research shows that it helps athletes tolerate high-intensity activity for long periods of time.

How to take HMB effectively?

The recommended daily dose of HMB is about 3-6g per day for a person weighing around 80 kg.

Since you would have to consume about 180g of leucine to get that amount from diet alone, beta-hydroxy-beta-methylbutyrate supplementation is highly recommended.


			In order to customise dosage (Strength and Muscle Building: 2000: ‌Gallagher), research has shown that 17-38mg per kg body weight per day is an optimal amount.
			
iThe best time to take it is usually post-workout, in combination with your protein shake, although as a second option you can spread the dose over three times a day, coinciding with the main meals (breakfast, lunch and dinner).

Who is it recommended for?

Those who wish to avoid muscle degradation. Mainly during the period of calorie restriction, when you want to eliminate as much fat as possible (definition).
Those who aim for a better and faster achievement of post-workout recovery processes.
Those who are intensely and regularly active.

Does HMB have side effects?

This supplement is a product of normal metabolism, water-soluble and the excess can be excreted in the urine. Its safety has been evaluated in several studies showing that consuming 3-6 g/day for several months produced no side effects.

You can buy HMB supplements

Don’t look any further, in our HSN online shop you can buy the ideal HMB supplements to suit your needs. With powder and tablet formats of the highest quality and safety.