HMB
HMB is a popular sports nutrition ingredient that enhances muscle building and prevents muscle breakdown.
Overview
What is HMB? HMB is a metabolite of the powerful muscle-building amino acid, leucine. HMB is believed to reduce muscle protein breakdown and at the same time, also promote muscle building. These effects are most pronounced during catabolic states; or the period of time when the body is breaking down lipids or proteins for energy. While the benefits of HMB are certainly intriguing, research is limited at this time and it would certainly benefit from more randomize-controlled trials.
HMB vs. Leucine
The usage of HMB begs the question: why not just supplement with leucine? Studies show that HMB is up to 20 times more potent at inhibiting muscle breakdown than Leucine. 1-3 grams of HMB is recognized as the equivalent of 20-60g of leucine. To put it in perspective, an individual would need to consume 600g of protein to obtain about 60g of leucine, or just 3g of HMB.
Mechanism of Action
The muscle-building benefits of HMB are believed to be due to its action on muscle protein synthesis and muscle protein breakdown through stimulation of mTOR. Mammalian target of rapamycin (mTOR) regulates both cell growth and cell differentiation; the process where young cells take on individual characteristics and achieve their more specialized form and function. Additionally, it is believed HMB may also play a role in IGF-1 and GH, which are two hormones that regulate muscle growth.
In addition, it is believed that HMB inhibits the activity of several pathways responsible for proteolysis; the breakdown of protein when the body is in a catabolic state. Through this mechanism, HMB supplementation has shown some benefits in the prevention of muscle breakdown.
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Applications
HMB is typically found within muscle-building and recovery products
Benefits of HMB
- Promote Muscle Growth
- Preserve Muscle Mass
Recommended Dose
1,000-3,000mg is typically the recommended dose within sports nutrition
Supplements
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