HMB

 🔍 Looking specifically at HMB and its effect over 12 weeks on trained males when taking 3g/day

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💪🏻 TRAINING: “A 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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📚 RESULTS: “HMB-FA resulted in increased total strength (bench press, squat, and deadlift combined) over the 12-week training (77.1 ± 18.4 vs. 25.3 ± 22.0 kg, p < 0.001); a greater increase in vertical jump power (991 ± 168 vs. 630 ± 167 W, p < 0.001); and increased lean body mass gain (7.4 ± 4.2 vs. 2.1 ± 6.1 kg, p < 0.001) in HMB-FA- and placebo-supplemented groups, respectively. During the overreaching cycle, HMB-FA attenuated increases in cK (−6 ± 91 vs. 277 ± 229 IU/l, p < 0.001) and cortisol (−0.2 ± 2.9 vs. 4.5 ± 1.7 μg/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 “long 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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🔍 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