HMB

Β πŸ” Looking specifically at HMB and its effect over 12 weeks on trained males when taking 3g/day

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πŸ’ͺ🏻 TRAINING: β€œA three-phase double-blind, placebo- and diet- controlled randomized intervention study was conducted. Phase 1 was an 8-week-periodized resistance-training program; Phase 2 was a 2-week overreaching cycle; and Phase 3 was a 2-week taper. Muscle mass, strength, and power were examined at weeks 0, 4, 8, and 12 to assess the chronic effects of HMB-FA; and assessment of these, as well as cortisol, testosterone, and creatine kinase (cK) was performed at weeks 9 and 10 of the overreaching cycle.”

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πŸ“š RESULTS: β€œHMB-FA resulted in increased total strength (bench press, squat, and deadlift combined) over the 12-week training (77.1 Β± 18.4 vs. 25.3 Β± 22.0 kg, p < 0.001); a greater increase in vertical jump power (991 Β± 168 vs. 630 Β± 167 W, p < 0.001); and increased lean body mass gain (7.4 Β± 4.2 vs. 2.1 Β± 6.1 kg, p < 0.001) in HMB-FA- and placebo-supplemented groups, respectively. During the overreaching cycle, HMB-FA attenuated increases in cK (βˆ’6 Β± 91 vs. 277 Β± 229 IU/l, p < 0.001) and cortisol (βˆ’0.2 Β± 2.9 vs. 4.5 Β± 1.7 ΞΌg/dl, p < 0.003) in the HMB-FA- and placebo-supplemented groups, respectively.”

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TAKE 🏠: This study and it’s findings suggest that the relative β€œlong term use” of HMB paired with resistance training enhances hypertrophy, strength and even power. The authors also conclude that it may decrease the likelihood of negative effects after overreaching

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πŸ” Wilson JM, et al. The effects of 12 weeks of beta-hydroxy-beta-methylbutyrate free acid supplementation on muscle mass, strength, and power in resistance-trained individuals: a randomized, double-blind, placebo-controlled study. Eur J Appl Physiol. 2014. Jun;114(6):1217-27. doi: 10.1007/s00421-014-2854-5. Epub 2014 Mar 6.

Zak BrennanComment