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Beta-hydroxy-beta-methylbutyrate (HMB) is a dietary supplement that has gained attention for its potential benefits on muscle growth and strength. HMB is a metabolite of leucine, an essential amino acid that is naturally produced in small amounts when the body breaks down protein foods. Research suggests that HMB may help preserve muscle mass, particularly in older adults, by reducing muscle breakdown and improving recovery after resistance training. However, the effectiveness of HMB supplementation is still debated, with some studies showing limited or mixed results.
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What You'll Learn
HMB may help prevent muscle loss
HMB, or beta-hydroxy-beta-methylbutyrate, is a dietary supplement that has gained attention for its potential effects on muscle growth and strength. It is a metabolite of leucine, an essential amino acid that is naturally produced in small amounts when the body breaks down leucine.
HMB has been shown to help prevent muscle loss, also known as muscle protein breakdown, and improve muscle recovery after strenuous exercise. This is because HMB can acutely activate skeletal muscle protein synthesis and the main signalling pathways leading to protein synthesis. Research has shown that acute intake of about 3 grams of HMB was able to increase muscle protein synthesis twofold and reduce muscle protein breakdown by half.
However, the mechanism behind the reduction in muscle protein breakdown rate remains unclear. While HMB has been shown to prevent muscle loss, the research suggests that it may be more effective for untrained adults than for athletes. This is because athletes' bodies are already adapted to a state of having less muscle breakdown, and the large changes seen in some studies may have been due to other factors, such as the ingestion of milk protein.
Additionally, the effects of HMB on muscle strength and body composition are less clear. Some studies have shown that HMB supplementation during resistance exercise training may result in a small increase in body weight but does not result in significant gains in lean body mass or losses of fat mass. Furthermore, the analysis of muscle strength with or without HMB revealed no significant differences.
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HMB may help build muscle
HMB, or beta-hydroxy-beta-methylbutyrate, is a metabolite of leucine, an essential amino acid. It is produced naturally in the body when it breaks down leucine, which can be found in protein-rich foods such as milk, Greek yoghurt, soybeans, beef, and chicken. HMB has been studied for over 25 years for its potential benefits on muscle health and has gained attention as a dietary supplement that may help build muscle.
Research suggests that HMB may help improve muscle mass, particularly in individuals who are untrained or older. For example, a 2022 study found limited evidence that HMB may help improve muscle mass in people with cancer. Additionally, HMB has been shown to help preserve muscle mass in healthy older adults and may support muscle recovery after strenuous exercise.
HMB is thought to influence muscle growth by acting as an anticatabolic agent, minimising protein breakdown, and reducing muscle damage that may occur with intense exercise. It has been shown to increase muscle protein synthesis and reduce muscle protein breakdown, leading to a net increase in protein synthesis. This may result in a small increase in body weight but does not appear to significantly affect fat mass.
While HMB has been found to have some benefits for muscle health, the effects on muscle strength and body composition are less clear and require further research. Some studies have found that combining HMB supplements with physical exercise had little to no effect on body composition, strength, or exercise performance compared to exercise alone. Additionally, HMB may be less effective for strength-trained athletes as their bodies are already adapted to having lower muscle breakdown.
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HMB may help reduce muscle breakdown
HMB, or beta-hydroxy-beta-methylbutyrate, is a metabolite of leucine, an essential amino acid. It is produced naturally in the body when it breaks down leucine and can also be found in small amounts in certain protein-rich foods like avocado, grapefruit, and soybeans.
HMB has gained attention as a dietary supplement that may aid in muscle growth and strength. While research on its effectiveness is ongoing, some studies suggest that HMB may help reduce muscle breakdown and prevent muscle loss, particularly in untrained individuals.
For example, test-tube studies indicate that HMB may suppress genes and enzymes that promote muscle breakdown within cells. Additionally, HMB has been shown to increase muscle protein synthesis and reduce muscle protein breakdown, leading to a net increase in protein synthesis. This suggests that HMB may help preserve muscle mass by slowing down the natural process of muscle breakdown and regeneration that occurs in the body.
Furthermore, HMB's prolonged effect on muscle protein synthesis and breakdown rates compared to leucine suggests that its favorable effects on protein anabolism could be even larger with longer observation periods. This indicates that HMB may be particularly effective in supporting muscle health over an extended period.
However, it is important to note that the research on HMB is not conclusive, and some studies have found that combining HMB supplements with physical exercise had little to no effect on body composition, strength, or exercise performance compared to exercise alone. The response to HMB may also vary depending on age, health status, and the type of exercise or training performed.
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HMB may improve recovery after exercise
HMB, or beta-hydroxy-beta-methylbutyrate, is a dietary supplement that has gained attention for its potential benefits for muscle growth and strength. It is a metabolite of the essential amino acid leucine, which is produced naturally by the body when it breaks down leucine.
HMB has been linked to various health benefits, including improved exercise adaptations, reduced muscle loss, and better exercise recovery. Research has shown that HMB supplementation can reduce exercise-induced muscle damage (EIMD) and promote recovery. For example, studies have found that HMB supplementation prior to exercise reduced levels of creatine kinase (CK) and delayed onset muscle soreness (DOMS) post-exercise.
The mechanism by which HMB reduces EIMD is not yet fully understood, but it is believed to involve reducing muscle-damage-induced inflammation and oxidative stress, as well as promoting cellular cholesterol synthesis. HMB has also been found to increase muscle protein synthesis and reduce muscle protein breakdown, which can lead to increased net protein synthesis and improved recovery.
The timing of HMB intake may depend on the formulation, with calcium HMB being recommended 60-120 minutes before exercise and the free-acid form 30-60 minutes before. HMB supplementation is generally considered safe, with no adverse side effects reported in studies, and may be particularly beneficial for untrained individuals and older adults. However, it is important to note that more research is needed to fully understand the effects of HMB on exercise recovery and long-term use.
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HMB may be more beneficial for untrained adults
HMB, or Beta-hydroxy-beta-methylbutyrate, is a dietary supplement that has gained attention for its potential benefits on muscle growth and strength. HMB is a metabolite of the essential amino acid leucine, which is produced naturally in the body when it breaks down leucine.
Research suggests that HMB may be more beneficial for untrained adults. For example, a 2024 study found that HMB supplementation might help people with sarcopenia, a type of age-related muscle loss. Additionally, a 2022 study found limited evidence that HMB may help improve muscle mass in people with cancer. Another study from 2020 found that HMB produced a small gain in total body mass in adults aged 18 to 45.
HMB is thought to influence strength and lean body mass by acting as an anticatabolic agent, minimising protein breakdown and damage to cells that may occur with intense exercise. It is also believed to increase muscle growth in untrained people and older adults. A 2019 review of athletes and people who had already been resistance training found that taking 3 grams of HMB with varying doses of creatine improved strength and high-intensity exercise performance, aided muscle growth, and reduced body fat.
However, it is important to note that some research on HMB has been inconclusive, and there is a need for more controlled, longer-duration studies to verify the effects of HMB on muscle growth and strength. While HMB is considered safe, with doses of up to 3 grams daily for up to one year having been used safely, it is always recommended to consult with a healthcare professional before taking any dietary supplement.
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Frequently asked questions
HMB is a dietary supplement that has been studied for its potential benefits to muscle health. It is an ingredient made in the body after eating protein foods.
HMB is a metabolite of the essential amino acid leucine. It can acutely activate skeletal muscle protein synthesis and the main signalling pathways leading to protein synthesis. It also helps regulate protein production in the body.
Research suggests that HMB may help preserve muscle mass in healthy older adults. It has been shown to help reduce muscle breakdown and improve muscle recovery after strenuous exercise. However, some studies have found that HMB does not influence muscle growth.
HMB typically does not cause side effects, but some people in clinical trials reported adverse events such as gastrointestinal symptoms.
HMB may be beneficial for older adults or people recovering from illness or medical procedures. Research suggests that untrained adults may benefit more from HMB than athletes.
