We closely examined HMB, a supplement that prevents muscle breakdown and speeds up the recovery process before exercise.
I have reviewed a few new supplements before. (One of them is sodium bicarbonate ). But my feeling of interest means I will now look at more supplements. When choosing the supplements I will review, I would like to state that I will give priority to substances that are unknown, less visible and people are curious about.
In this article, I will mention a substance that is not known in our country, although it has very important effects. Beta-hydroxy-beta-methyl butyrate aka HMB.
If you are ready we go!
What is HMB?
Beta-hydroxy-beta-methyl butyrate, by its long name, is the active metabolite of the amino acid leucine. Although it is an active metabolite, only a small portion of the amino acid leucine naturally becomes HMB in the body.
For this reason, the natural HMB level in the body is proportional to the leucine taken with foods. In addition, since the KIC-dioxygenase enzyme on the muscle and liver is involved in this pathway, it directly affects the level of this enzyme.
Only 5% of the leucine amino acid taken is converted into HMB. With this percentage, if you want to create an average of 3 grams of HMB, you should consume 60 grams of leucine and this leucine from hundreds of grams of protein. For this reason, high HMB concentration cannot be reached naturally.
What Does HMB Do?
The main function of hydroxymethyl butyrate (HMB) is to prevent protein breakdown. The use of this substance helps prevent muscle tissue reduction caused by natural protein breakdown that occurs after stressful situations such as physical exercise or a post-surgical recovery process. Consumption of HMB supplements minimizes protein breakdown and provides protection of muscle mass.
Hydroxymethylbutyrate, one of the factors that play a role in the Krebs cycle, helps to reduce the use of glycogen and glycogenic amino acid stores in the body. Instead, the substance encourages the body to use fatty acids as an energy source. This means that while hydroxymethyl butyrate prevents degradation, it also contributes to the oxidation and burning of fatty acids, reducing fat stores and maximizing muscle formation.
The use of supplements containing HMB helps reduce cell damage indicators such as 3-methyl-histidine, creatine kinase (CK), and lactate dehydrogenase (LDH), thereby minimizing muscle damage. As a result, high Hydroxymethylbutyrate levels support the regeneration of muscle cells and the recovery process of the muscles.
While high amounts of HMB help preserve muscle tissue, it complicates the hydrolysis process of proteins rich in leucine and isoleucine, such as myoglobin. Preserving myoglobin helps to protect muscle tissues as well as increase aerobic physical capacity and thus raise the bar for physical exertion.
Therefore, HMB is an ideal supplement for athletes who want to improve their performance and muscle definition or lose weight without losing muscle.
Key Benefits of HMB:
- It contributes to the prevention of tissue and cell destruction in the body.
Provides an increase in muscle mass.
- It improves endurance and sports performance.
It triggers the burning of body fat.
- It has effects that increase muscle definition.
- It has positive effects on the healing process and regeneration of the muscles.
Caution-Possible Side Effects
- If you have kidney problems, you should be more careful with the intake of protein supplements. It is recommended to consult your doctor.
- When taking protein supplements, it is very important to increase your fluid intake substantially. Make sure you always drink enough water.
Effects of HMB
The effects that I will examine under this title instead of the claimed properties will be the proven and reliable effects of HMB.
1. Anti-Catabolic (Preventing destruction) effect
One of the interesting effects of HMB is its ability to stop and slow planned cell death in muscle cells and reduce protein degradation. This effect can be significantly preserved with HMB, which is important in long-term hunger (especially in pre-competition diets), aging, and the destruction of muscle diseases.
It can be used medically before and after the operation, in advanced cachectic cancer patients, and in HIV (+) individuals under the control of a doctor as a support for treatment.
2. Recovery after exercise
Fatigue and pain occur due to muscle damage and accumulation after exercise. It is seen that HMB reduces this effect, which is more common in athletes who exercise especially intense and long and accelerates recovery.
Hydroxymethylbutyrate provides this effect mostly by decreasing the death of satellite “satellite” cells around the muscle and increasing the formation of new cells.
20 training men are participating in the study to investigate the effect of HMB supplementation on muscle damage.
In the study, all participants are applied bench press, deadlift, squat exercises with high intensity, and then half of the participants are given a placebo and the other half is given 3 g / day Hydroxymethylbutyrate.
CK and muscle fatigue levels are tested immediately after exercise and 48 hours after exercise. As a result of the test,
- While the CK value after exercise increased by 329% in the group that did not use HMB, it increased by 104% in the group using HMB.
- The level of muscle fatigue was found to be less and mild in the group using Hydroxymethylbutyrate.
CK has been used in research to show muscle breakdown.
As a result, this feature of Hydroxymethylbutyrate, which performs recovery after exercise by both reducing the destruction and reducing the feeling of fatigue, is proven.
In addition, we think that HMB has positive effects on decreasing insulin resistance and increasing protein synthesis. Unfortunately, I will not be able to speak precisely on this subject until it is proven by research.
How to use HMB?
In general, it is recommended to use HMB before exercise to prevent muscle damage and increase post-workout recovery.
If you are using HMB FA, ie “free form”, it would be better to take it 60 minutes before exercise, if you are using HMB CA, ie “HMB combined with calcium salt”, it would be better to take it 120 minutes before exercise.
As a dose, it will be sufficient for adults to consume 3 grams per day.
Is HMB safe?
HMB, an FDA-approved supplement, has also been tested on mice up to approximately 20 times the normal dose and found no harm for three months. Although high doses have not been tested on humans, no side effects have been reported about HMB used in normal doses for years.
But this does not mean that the people using it are completely safe. Regardless of what supplements and nutrients it is, if it is a substance you do not know and have not encountered before, please consult your doctor.