Clinical Studies Explore Supplements Part III:
Beta-hydroxy-beta methylbutyrate, better known as HMB, has been marketed (patented by Metabolic Technologies, Inc. abbreviated: MTI) as a muscle-building miracle supplement. Is it?
The process of how HMB works is fairly complicated because it’s a metabolite of leucine (an essential amino acid) that the body (after a lengthy process) eventually uses to manufacture natural cellular cholesterol in muscles – a kind of cholesterol that muscles don’t derive from the blood. This is why beta-hydroxy-beta methylbutyrate may be considered one of the muscular collagen supplements that “could” theoretically help build muscle mass. Nevertheless, scientific studies conducted in the ‘90’s showed that HMB did not have any positive or negative effect on protein catabolism or anabolism, which means that it didn’t inhibit the molecular breakdown of muscles, which is what HMB is suppose to do, help muscles grow because they don’t suffer protein loss when strained or injured during workouts. However some studies were conducted on sedentary animals, like lambs, who, of course, weren’t doing any type of bodybuilding or specific exercises, and also weren’t human.
The studies conducted on humans which have indicated that HMB did inhibit muscular breakdown, thereby making exercise more effective, were controlled or sponsored by companies / individuals with a commercial interest in retailing a dietary supplement and therefore seemed to show an increase in muscle mass and strength. However, there’s more to the story…
(product example MET-Rx – Hardcore HMB Caps)
Digging Deeper into HMB
How are muscle repairing collagen supplements suppose to work?
Since weight training or intensive exercise can cause damage to muscles, or create some kind of inflammation that inhibits healthy muscular growth, what HMB does is help to repair such damage, allowing muscles to not deteriorate, and therefore (theoretically) helping a bodybuilder have healthy, undamaged muscles he/she can continue to build upon through regular workouts. However, if there is no damage or “strain” when exercising, and therefore nothing to inhibit normal muscular growth, HMB serves very little purpose, which is why in certain independent studies, there appears to be no benefit using beta-hydroxy-beta methylbutyrate supplements.
Sometimes HMB (or the specially formulated collagen supplements that are marketed as “muscle building” aids) may appear to be helping “build muscle” mass during an initial exercise program (when there may be damage, strain or inflammation that the HMB cellular cholesterol helps repair) but later the ingredient appears not help to “bulk up” muscle mass because the muscles become accustomed to a workout regiment – they’re not injured and therefore can’t benefit from HMB. (Product example: BodyTech – HMB)
What Some Trainers Suggest
The above theory, as to why studies show different results (especially during initial stages of training versus periods after about 3 weeks once muscles are somewhat toned) is why some bodybuilders, athletes and their coaches or personal trainers may choose high resistance, high frequency programs that only target certain specific muscle groups a few times in a given week with more weight added every time, meaning that the muscles are somewhat “strained” during each workout, and therefore HMB appears to help develop lean mass while repairing what the body believes to be a kind of damage. This is a little tricky and perhaps too complicated for people who want simple protein powder drinks or proven collagen supplements that aid muscle growth to “build” lean mass and promote weight loss.
For an in-depth expert analysis of how various ergogenic agents work, one of the best books is “Nutritional Ergogenic Aids” by Ira Wolinsky and Judy A. Driskell, and although published in 2004, still offers invaluable information on popular nutritional supplements that are often used as strength training or bodybuilding (ergogenic agents) to increase mental and body capacity with less fatigue.
Also, see what Anthony Almada from EAS has to say in his Guide to HMB video:
Remember that HMB will offer results ONLY when a person is actually bodybuilding, lifting weights, exercising, and apparently only in the initial stages or when a particular pattern of exercise is followed that forces the muscles to work a bit more each time.
(eample: Pro Science – HMB by EAS)
What Does the NSCA have to Say About HMB Supplements?
The National Strength and Conditioning Association states that, “most of the studies published on HMB have been conducted by the patent holder(s) and/or staff of the company who distributes HMB (MTI Biotech). Independent studies have found either no effect for enhancing lean body mass or only minor protective effects against stress induced muscle damage.”
Most experts agree that HMB will only be an effective supplement during certain types of workouts or weight training programs that increase weight continuously, thereby causing a kind of “strain” that’s perpetual, or else only in the very beginning of training, or after a period of time without bodybuilding or training the muscles.
(Examples: Optimum Mega Potency HMB by Optimum Nutrition and HMB Fuel by Twinlab)
Since HMB products are available through well-known companies and popular brands like EAS, Optimum Nutrition, MET-Rx, Twinlab, Abbott Laboratories and Scifit, and the supplements aren’t exactly cheap (ranging from $20 to over $40), it seems that more “independent” studies are required to prove exactly how lean muscle mass can best be achieved by minimizing the protein breakdown of this “potential” anticatabolic agent.
Find out more about protein and various kinds of supplementation in: Clinical Studies Explore Supplements Part IV: Protein Supplements for Weight Loss
Investigate a variety of relevant topics regarding supplements and protein:
1. Clinical Studies Explore Supplements Part I: Protein Shakes for Weight Loss and Athletic Performance…
2. Clinical Studies Explore Supplements Part II: Searching for the Best Creatine Supplement…
3. Clinical Studies Explore Supplements Part III: How HMB Muscle Repairing Collagen Supplements Work…
4. Clinical Studies Explore Supplements Part IV: Protein Supplements for Weight Loss…
5. Clinical Studies Explore Supplements Part V: Soy Protein Powder for Peri and Premenopausal Women…
6. Clinical Studies Explore Supplements Part VI: Is Leptin The Best Protein Supplement for Weight Management?…
7. Clinical Studies Explore Supplements Part VII: Do Nitric Oxide Supplements Help Build Muscle Mass?…
