What Are the Benefits of HMB for Bodybuilding?

What Are the Benefits of HMB for Bodybuilding?

HMB is a type of amino acid suitable for those who practice bodybuilding. It supports muscle development and recovery from post-workout injuries, increases endurance, and helps maintain a stable weight.

Below is a look at some fresh discoveries about the benefits of HMB for bodybuilding and several important considerations for its more practical use.

Disclaimer

Does HMB Work for Bodybuilding?

HMB (beta-Hydroxy Methylbutyrate) is a metabolite of leucine, naturally produced in the body and beneficial for bodybuilding, especially for gym-goers or professional athletes.

Research on the effect of HMB supplementation on body composition fitness, hormonal, and inflammatory mediators in elite adolescent volleyball players shows that HMB supplementation is associated with more significant increases in muscle mass, muscle strength, and anaerobic capacities without affecting aerobic abilities.

Notably, these benefits do not come with hormone changes and inflammatory mediators [1].

Additionally, supplementing with leucine in the diet helps increase HMB production, raises protein levels, provides more energy to the body, and supports muscle development and formation during bodybuilding training.

What are the Benefits of HMB for Bodybuilding?

Being a compound naturally produced in the body, HMB positively impacts bodybuilding.

Below are some effects of HMB on bodybuilding, especially regarding muscle groups, endurance, and the ability to manage weight in training individuals:

Strengthening

HMB benefits muscle strength in the elderly

According to a study on the reduction of lean muscle mass in the elderly after 10 days of bed rest, adequate HMB supplementation will maintain muscle mass, limit muscle wastage, decrease inactivity, and reduce the morbidity rate leading to death in the elderly [2].

Additionally, HMB benefits muscle strength, increasing lean muscle mass when combined with weight training.

Supplementing HMB with Creatine (a performance-enhancing compound) helps boost muscle production and formation.

Weight Management

HMB reduces fat for those on a diet

HMB reduces fat for those on a diet. Specifically, for bodybuilders, HMB decreases protein degradation, accelerates recovery from muscle damage post-training, and limits the accumulation of excess fat.

Muscle Building and Recovery

To build muscle, the total amount of protein synthesis needs to exceed the amount of protein breakdown over a certain period. If the rate of protein degradation is higher than synthesis, muscle loss will occur.

HMB plays a role in maintaining muscle mass by promoting a significant amount of protein synthesis, thus providing enough energy for training and building muscle.

Furthermore, HMB supports the recovery of muscle tissue cells, decreases cell apoptosis, enhances cell survival, and increases proliferation, differentiation, and fusion via the MAPK/ERK and PI3K/Akt pathways [3].

Enhance Endurance

Regular HMB consumption throughout the bodybuilding training process helps increase stamina, enhancing the body's mobility.

HMB also increases anaerobic capacities without affecting aerobic capabilities (the process of oxidizing organic molecules, where the final electron acceptor is molecular oxygen O2) of the body [1].

In addition, you also can explore other benefits of HMB in this video:

What Does HMB Do for Bodybuilding?

How are HMB and bodybuilding related? In reality, this amino acid helps slow down the degradation process of protein molecules, limiting the ability to lose muscle after bodybuilding training.

Experts also found HMB's capability to enhance muscle cell proliferation, support high-intensity bodybuilding sports, boost energy sources, and limit fat accumulation and formation in the body.

HMB significantly supports those engaged in bodybuilding, but can it also improve age-related muscle loss?

Fortunately, it can. As we age, due to various factors, the body's protein synthesis function is not as efficient or swift as in our younger years, leading to signs of muscle loss after the age of 50, which poses challenges for middle-aged men.

However, research indicates that HMB is an essential supplement for an exercise routine, promoting the formation of lean muscle mass in adulthood if supplemented regularly and adequately.

When Should We Take HMB for Bodybuilders?

bodybuilder is taking HMB

To maximize the benefits of HMB for bodybuilding, bodybuilders should use HMB wisely, adhering to the following factors:

  • It is recommended to use HMB continuously for 2 weeks before intensifying or changing workout habits to achieve maximum absorption efficiency. The recommended dosage is 3 times a day, each time 1g.
  • Use 1 - 2g HMB 30 - 60 minutes before training. This time frame is essential for the body to absorb the necessary amount of HMB and leverage its benefits effectively during strenuous exercise.
  • It is recommended to mix HMB with shake beverages, protein drinks, or consume it in capsule form, both offer high efficiency when implemented.
  • In addition to regular and adequate HMB supplementation, you should build a healthy diet menu, providing sufficient essential nutrients such as protein, fats, carbohydrates, etc., for a healthy body.

Conclusion

HMB is a practical choice for those practicing bodybuilding.

The benefits of HMB for bodybuilding are not just about reducing fat and increasing endurance but also providing sufficient energy, limiting muscle loss, and contributing to a healthy body.

Besides regularly supplementing with HMB, attention must also be paid to consistency to maximize the benefits of using this compound.

References:

[1] ---. “The Effect of HMB Supplementation on Body Composition, Fitness, Hormonal and Inflammatory Mediators in Elite Adolescent Volleyball Players: A Prospective Randomized, Double-Blind, Placebo-Controlled Study.” European Journal of Applied Physiology, vol. 111, no. 9, 16 Feb. 2011, pp. 2261–2269, escholarship.org/uc/item/3f07750g, https://doi.org/10.1007/s00421-011-1855-x.
[2] Deutz, Nicolaas E.P., et al. “Effect of β-Hydroxy-β-Methylbutyrate (HMB) on Lean Body Mass during 10 Days of Bed Rest in Older Adults.” Clinical Nutrition, vol. 32, no. 5, Oct. 2013, pp. 704–712, https://doi.org/10.1016/j.clnu.2013.02.011.
[3] Portal, Shawn, et al. “The Effect of HMB Supplementation on Body Composition, Fitness, Hormonal and Inflammatory Mediators in Elite Adolescent Volleyball Players: A Prospective Randomized, Double-Blind, Placebo-Controlled Study.” European Journal of Applied Physiology, vol. 111, no. 9, 16 Feb. 2011, pp. 2261–2269, escholarship.org/uc/item/3f07750g, https://doi.org/10.1007/s00421-011-1855-x.
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Author

Ralph S. Albert, with over 10 years of expertise in nutrition and research, now heads the Research division at Vinatura Supplements. His dedication and extensive knowledge ensure top-quality articles on nutrition and health, collaborating with a skilled team. He has successfully completed The VINATURA Expertise Research Training Program, underscoring his commitment to Vinatura's mission. Ralph has also published numerous articles and conducted valuable research in the field, making him a trusted resource for individuals on their wellness journey.

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