Helping Muscle Grow
No, HMB does not really stand for "Helping Muscles Build" but rather it is an abbreviation of its long chemical name, b-hydroxy b-methyl butyrate. However, one thing HMB does do is build muscle. HMB is a natural substance and is produced in the body by all of us, young and old. In actual fact, HMB is a second order derivative of the branch-chain amino acid L-leucine. Put in more simple terms, HMB is produced when L-Leucine is metabolised or broken down in the body, first into ketoisocaproic acid (KIC) and then into HMB. HMB is not a drug but has been proven to be a potent, natural anti-catabolic agent; it stops muscle breakdown!
What can HMB do for me?
As an athlete, it is important to preserve as much of your muscle as possible. Training, restricted diet, hormones and all sorts of factors can produce a catabolic effect. This results in a loss of muscle. HMB is anti-catabolic - not anabolic. An anti-catabolic agent prevents muscle breakdown, an anabolic agent stimulates muscle growth. To build muscle, we train. When we train we have to take one step back to go two steps forward. HMB takes out the backward step, effectively letting you go three steps forward. How does HMB work?
No-one really knows exactly how HMB works. There are many myths about how HMB works circulating around gyms and health food shops - HMB increases testosterone is one of the most common myths. HMB is not known to have this effect but as stated before, no-one knows exactly how HMB works! An Iowa State University study showed that a dose of 1.5-3.0 grams daily significantly decreased exercise-induced muscle breakdown and increased fat-free mass gain in subjects on a seven week weight training program. Researchers also found that HMB-supplemented subjects lifted more weight than unsupplemented subjects during all three weeks. Those subjects receiving HMB were able to perform more abdominal exercises (unsupplemented subjects increased performance by 14%, and supplemented subjects increased performance by 50%). Additionally, total strength (combining increases for upper- and lower-body exercises) increased 8% in unsupplemented subjects, 13% in the 1.5-gram-HMB group, and 18.4% in the 3-gram-HMB group. Thirty-two male volunteers (ages 19-22) participated in the second study. These men were divided into two groups receiving either no HMB or three grams of HMB per day, and they lifted weights for two to three hours per day, six days a week for seven weeks. The early measurements in the study indicated that the subjects who received HMB developed significantly more fat-free mass than those who lifted weights but didn't take HMB. Bench-press strength was almost three times greater in the group receiving HMB, and strength increases for the squat, although not statistically significant, were also greater. The results of these two studies are particularly impressive since the evidence of HMB's effectiveness was found in both biochemical tests (3-methylhistidine and creatine-kinase measurements designed to track muscle protein breakdown) and in more practical measurements (subjects gained fat-free mass and got stronger). These benefits occurred with HMB independent of the level of protein intake in these subjects. However, it's important to note that the group consuming the least amount of protein was still ingesting more than twice the RDA level suggested for maintaining nitrogen balance. So it could be that a protein intake considered normal by non-bodybuilding standards would limit the benefits of HMB
SUPPLEMENTS
VITAMINS
SPECIAL FOODS
FRIENDLY SERVICE AND FREE ADVICEAustralian Muscle, 3/171 Goodwood Rd., Millswood, SA 5034
ail: kim@australianmuscle.com.au
Ph/Fax: (08) 8373 0735Em
N.B. All Prices are in
AUD.
*** Editorial Information***
Muscle News is published by Australian Muscle 3/171 Goodwood Rd., Millswood, S.A. 5034
Phone/Fax:(08) 8373 0735 Email: kim@australianmuscle.com.au
Editor: Kim Tanska
We reserve the right to edit any contributions for publication.
Hosting, Web Design and Maintenance by Nitro Digital Communications.
