The
Ability To Burn Fat & Build Muscle Consistently!
The branched-chain
amino acid (BCAA) metabolite B-hydroxy B-methylbutyrate monohydrate
(HMB) has been shown to support the body's ability to minimize protein
(i.e., muscle) breakdown and damage to muscle cells, which can occur
after intense resistance exercise.1 By reducing muscle tissue breakdown,
HMB may tip the scales of protein turnover in favor of new muscle
growth.
EAS
was the first company to bring HMB to the market. Since then,
it has been written up in numerous health and fitness magazines, hundreds
of newspapers, and it's been featured on dozens of TV news programs
as an exciting, breakthrough supplement that might allow people to
get better results faster from the time they spend exercising.
Questions
and Answers
Is HMB
just for young, serious athletes, or can older, physically active
individuals also benefit from it?
As long as individuals exercise, HMB may be beneficial for older as
well as younger athletes. In fact, from a recent study published in
the FASEB Journal [12.5 (1998) : A652], researchers concluded that
HMB may indeed enhance the effects of modest exercise on the body
composition of older adults. In this study with a group of older subjects
(15 men and 16 women, mean age: 70+/-1 yrs.) participating in a 5-day/week
exercise program, the group taking HMB experienced a decrease in bodyfat
and an increase in lean body mass. Subjects participated in a three-day/week
walking program and a two-day/week strength training program for eight
weeks.
What
is HMB?
HMB stands for beta-hydroxy beta-methylbutyrate. It's a metabolite
of the branched-chain amino acid leucine. HMB is found in foods of
both plant and animal origin, and HMB is also normally produced in
the body. (Depending on the nutritional program, from .3 grams to
1 gram of HMB is produced in the body per day.) Its precursors are
the amino acid leucine and the keto acid KIC. Certain plants such
as alfalfa and plant products such as corn silage appear to have relatively
large concentrations of HMB. Grapefruit and catfish also contain relatively
high concentrations of this nutrient. However, similar to various
vitamins and other micronutrients, it is extremely difficult and impractical
to consume enough of these foods on a regular basis to provide the
full benefits of HMB. It is probably much more practical to use a
dietary supplement containing pure HMB.
Can I
get the same effects of HMB by taking the amino acid leucine?
Probably not. Researchers currently believe 5% of dietary leucine
is converted to HMB in the body. To make 3 grams of HMB in your body,
you would have to take at least 60 grams of leucine per day, which
is not practical and could cause severe stomachaches!
What
does HMB do?
Researchers are not completely certain how HMB works in the body.
It appears that this amino acid metabolite supports the body's ability
to minimize protein breakdown subsequent to stress such as intense
exercise and it also may work to preserve the integrity of cell membranes.
By minimizing protein breakdown, HMB, when combined with a resistance-training
program, may cause an increase in muscle mass and strength. The exact
mechanism behind HMB's effectiveness will have to be determined in
future research.
What
kind of research has been performed using HMB?
HMB has been extensively studied by doctors and researchers. Many
species of animals have been studied while using HMB to examine the
safety and effectiveness of the compound, and toxicity studies to
date suggest that HMB is safe for human use. In one study, which involved
people who participated in a "weight-training-like" workout,
test subjects who used three grams of HMB a day gained much more lean
mass and experienced significantly greater strength gains, in just
three weeks, than those who did not use the product.
Does
HMB cause any side effects?
We produce from .3 to 1 gram of HMB in our bodies per day. Also, HMB
occurs naturally in various whole foods such as grapefruit and catfish.
Thus HMB is not a drug, and studies to date suggest no adverse side
effects.
How
do you use HMB?
HMB is simple and easy to use. The recommended use is to take four
capsules, three times daily with meals. That's a total of 12 capsules
per day. Some research suggests larger individuals (over 200 pounds)
may need more, up to 5 or 6 grams per day. HMB can be used with a
multi-nutrient/nutrition shake product or just regular food. HMB does
not eliminate the need for any other supplement nor does HMB have
to be used along with any other supplement. Of course, those who are
using HMB in an effort to stimulate gains in muscle size and strength
should obviously be engaged in regular, intense weight-training exercise.
How
long can I store my HMB?
For about two years if it's kept in a cool, dry place.
Since
all of the positive effects of HMB use have been linked to intense
exercise, what is the rationale for using HMB on non-training days?
It's probably important to continue taking HMB even on your "off"
days and here's why. Not only does HMB play a role in "protecting"
your muscles from excessive damage, it may also aid in the growth
and repair of muscle tissue during your days away from the gym. If
you avoid taking HMB on these days, you may be missing the opportunity
to boost your recuperative abilities.
However,
it may make sense to take less HMB on non-training days. And here's
something else to consider about taking HMB: some anecdotal and research-based
information seems to indicate that it may be beneficial to take more
HMB than the recommendation of three grams per day. Some athletes
have experienced improved results from as much as five grams per day.
Experts have speculated that the improved benefits of higher dosages
may be due to the bodyweight of these weight-training athletes, as
many of them weigh much more than 200 pounds. So if you're well over
200 pounds, a sample HMB dosing schedule may be trying five or six
grams on training days and two to three grams on off days.
Although
the total amount of HMB may be reduced on non-training days, it's
important to increase the frequency of HMB supplementation to maintain
a consistent blood level and thereby potentially increase its effectiveness.
For example, you might try consuming a half-serving of HMB five or
six times a day rather than a full serving three times a day.
Directions:
Take 4 capsules 3 times per day with meals. Do not exceed recommended
servings.
