Diet

HMB

definition

HMB has been mostly called the Supplement for the Muscle building known, and should help that training more effectively into an increase in muscle mass. For this reason, HMB is currently mainly offered by manufacturers who also sell other nutritional supplements that build muscle or Fat loss follow.

However, some studies that examined the effects of HMB provided an outlook on a possible one therapeutic benefits This could be in the treatment of elderly patients after hip surgery, or as a dietary supplement for AIDS Patient lying. The effect of HMB on cholesterol synthesis has not yet been adequately investigated and proven, but it represents a further outlook for a possible therapeutic benefit that has yet to be investigated.

Ingestion

HMB is usually in powder and Capsules respectively Tablets available from various manufacturers. The powder typically needs to be mixed with water or a juice before ingestion. A sufficient amount is also recommended when taking the tablets or capsules liquid to take in. The amount of HMB that should be taken daily varies from manufacturer to manufacturer, but is usually around 1.5 to 3 grams per day, with individual doses ranging from 350mg to 750mg.

The long-term use by HMB has not been studied in detail and is therefore not recommended. Most manufacturers recommend a timed one limited duration of use, whereby study experience is not available beyond an intake of 12 weeks.

To the ingestion of People under 18 years of age At the moment there are no studies available, so taking it before the age of 18 is strongly discouraged.

Because the long-term use of HMB has not been adequately researched and experience is possible Interactions If you do not have any other medication, you should be particularly careful when taking the dietary supplement. As soon as Side effects should occur the agent should be discontinued and, under certain circumstances, the attending physician should be consulted.

HMB and muscle building

Over the past few decades there have been some studies showing the benefit of HMB in relation to the Muscle building examined. It all started with studies that saw HMB as a dietary supplement for breeding animals. Muscle growth in these animals would have been an enormous advantage and economic market for the food industry.
HMB has also been tested as a dietary supplement for athletes through studies that have shown actual success in the use of HMB in breeding animals. However, studies in humans did come inconclusive results, which is why HMB as a dietary supplement and its role in building muscle is a hot topic.

There are different hypotheses to what extent HMB as a dietary supplement muscle growth during vigorous training phases could cause. One hypothesis assumes that HMB as a so-called Anti-catabolite can prevent the muscle breakdown caused by stress. This so-called proteolysis arises from a significant overload of the muscle tissue. In this respect, HMB would not intervene directly in muscle building, one however, prevent increased degradation at the beginning of training. The reasoning for this hypothesis is provided by a study, which shows the amount of amino acids in the blood measured after a certain time after training. The higher the amount of amino acids, the more likely a previous muscle breakdown is. Since significantly more amino acids were found in the blood of the test persons who did not take any HMB as a supplement, this study assumed an anti-catabolic effect of the HMB.

Other hypotheses suggest HMB as structural component of cells, because the biochemical structure of the HMB is similar to another substance, which occurs as a calcium channel in the cells. This theory cannot provide a precise mechanism of action of how HMB promotes muscle building.

Overall, the evaluation of the existing clinical studies is difficult, since the respective study conditions must always be included in the analysis. So, apart from the dietary supplements, food supplied an important component when it comes to gaining muscle mass, and must ideally be precisely coordinated from subject to subject. In addition, the ability to build muscle mass in a short time varies genetic predispositions and an exclusion of the genetic factors in the analysis of the studies is not possible.

The contradicting study results do not allow a clear statement regarding the role of HMB in muscle building. Should the exact biochemical function of the HMB as a metabolic active ingredient be clarified, the role of the HMB in the function as an anti-catabolite and possibly even the market as a Therapeutic to treat certain diseases and symptoms.

dosage

The beta-hydroxy beta methyl butyrate can be found commercially in Powder, capsule or tablet form can be acquired. As with everyone drugthat you take should also be at the HMB as Supplement (= Supplements) refer to the package insert from the respective manufacturer. In principle there is no limit dose, if exceeded, extreme or life-threatening undesirable side effects would be expected. The recommendations vary slightly depending on the manufacturer. A good Average is between 1.5g to 3g per day.

However, it also depends on whether you are taking HMB for the first time or whether it is a maintenance dose. At the start should be done in the first week 6g per day of HMB to be consumed to fill the memory. After that are 1-3g HMB per day sufficient.

In high doses especially the muscle breakdown inhibiting effect, i.e. the anti-catabolic effect, scored. The promotion of the Muscle building in terms of the anabolic effect is already achieved in low doses. As a rule, HMB is taken as a supplement in the form of a single preparation. There are, however Combination preparationswho are currently in the area of the Bodybuilding are typical. In addition to the HMB, there are substances such as Creatinine or Glutamine contain.

It varies depending on the form of consumption time the corresponding dose intake. The Powder form should be optimal way 20-30 minutes before training begins be taken. If you choose one Capsule preparation with HMB in free amino acid form as the only component, this is sufficient in terms of time immediately before training. In general, HMB is most effective empty stomach. The suggested doses are sufficient to achieve the desired effect (anabolic and anti-catabolic). There are currently no evaluations as to whether these dosages lead to undesirable side effects.

effect

Beta hydroxy beta methyl butyrate (= HMB) is a normal metabolic product in our body. HMB is produced as a metabolic product from the essential amino acid leucine. In addition to the two amino acids L-isoleucine and L-valine, leucine is an important amino acid in the protein component of our body.

Functionally, the leucine takes on a role in the area of muscle building and its maintenance. So it has an anabolic effect on the muscles, i.e. building mass - in our case muscles. In addition, it stimulates the production of proteins (protein biosynthesis) in two important organs, the muscles but also the liver.

About 5% of leucine is diverted for metabolism to form HMB. The body can naturally produce HMB via various metabolic pathways in which different enzymes are involved. About 1.3 g are thus roughly "the body's own" HMB. This metabolic product has a certain effect on our body. The main focus is on the effect on the muscles: HMB has both anabolic, anti-catabolic and lipolytic effects. It is also discussed that HMB can reduce the risk of injury to muscles and increase their ability to regenerate.

Read more on the topic: Leucine

The type of effect varies, however, in part with the dosage. A first effect with low doses is definitely the anabolic, i.e. muscle-building-promoting effect.The exact mechanism on which the action of HMB is ultimately based has not yet been conclusively clarified. There are many aspects that are currently being studied.

Different studies pursue different hypotheses. On the one hand, it is assumed that the production of proteins is positively influenced. By stimulating a receptor called the mTOR receptor, HMB promotes protein synthesis. By intervening in a different metabolic pathway, HMB makes it possible to prevent muscle breakdown or the breakdown of muscle proteins. The so-called proteolysis can be inhibited via the ubiquitin proteasome route. A final hypothesis suggests that HMB increase the carbohydrate and amino acid supply in muscles. The IGF-1 gene expression plays a special role here.

Finally, it should be mentioned that the main effect of the HMB does not only depend on the dosage, but also on the initial situation of the consumer. If one looks at the muscle-building effect in athletes, endurance athletes have an improved lactic acid value and an increased possible intensity of the leg muscles. In addition, the risk of injury is lower. For bodybuilders, on the other hand, the strong anabolic effect is in the foreground.

Read more about this under: Effect of HMB

side effect

The side effects or undesirable effects (= ADR) of beta-hydroxy beta-methylbutyrate, i.e. HMB, are current not yet fully explored. There are so far no indication of typical side effectsassociated with the consumption of HMB. The reason for this, however, is not necessarily the fact that no side effects are actually to be expected, but rather the fact that there are no meaningful long-term studies on HMB intake.

There are studies, but their observation period is set to be somewhat shorter than it can be compared with the actual consumption time of most bodybuilders. Even if the side effects are not yet clearly defined, the aspect that no significant undesirable effects have occurred so far can be rated positively. Even in animal experiments there were no classic side effects. In conclusion, it can be said that one HMB can take relatively safely. This should of course be a prerequisite Compliance with the dosage information be.

Bodybuilding

The primary goal in bodybuilding is to build as much muscle mass as possible. From a certain training level, the increase stagnates, so often Food supplements be taken with the appropriate ingredients to achieve a further training effect. The HMB in particular is popularly known as anabolic, i.e. muscle-building, effect Supplement integrated into the training plan by bodybuilders.

Besides the anabolic effects also speaks the anti-catabolic effect for HMB in use as a bodybuilder. With longer training sessions or loads, the body may need other energy sources and then begins the Musculature as an energy source. In bodybuilding in particular, the muscle mass must by no means become smaller, so that the anti-catabolic, i.e. degradation-inhibiting effect, is an essential goal. Also that HMB that lowers muscular injury risk, benefits the bodybuilder.

Especially in the field of bodybuilding, HMB is not only used as a single preparation, but also in Combination with calcium (Ca) or Creatinine taken. There is an extra one for this Ca-HMB preparation. Studies have also shown that the Effect on the anabolism of muscles in combination with creatinine is increased. Even if the use of HMB in bodybuilding is now very established, there are no significant study results that prove a definitive success. You should not assume a 100% guarantee of effectiveness and keep in mind that the muscle-building effect has different strengths and impacts individually.