Effect
HMB is a breakdown product of the amino acid leucine and is produced in the body with an average diet of about 0.3 grams per day. Although HMB is a breakdown product of leucine, it has a positive effect on muscle growth and the ability to regenerate. In high intensity training, HMB is also supposed to reduce the risk of muscle damage.
The mode of action of HMB is partly secured by studies, but partly in the recruitment of HMB products are promised, which can not necessarily always be kept. HMB is supposed to protect the muscle cells from cell degradation due to training, guarantee large increases in strength, lower the body fat percentage and strengthen the immune system. When it comes to HMB reducing or preventing muscle breakdown, there are two explanations that should clarify the phenomenon.
On the one hand, HMB is supposed to prevent the degradation of the musculature during a load and on the other hand, HMB is supposed to be a structural component of the musculature and on the basis of this, it should ensure that strength gains and muscle build-up are possible. However, a prerequisite for this is a corresponding intensive training. Demonstrable mechanisms of action of HMB have been determined mainly in studies in the USA.
It could be found out that HMB can support the strength and muscle build-up after a hard training. This is possible because HMB ensures that the protein breakdown in the muscle is slowed down. But even the studies are not always agreed when it comes to the results.
Some studies could prove the inhibitory effect on muscle degradation at a training load. Other studies could not prove the positive effects propagated by the manufacturers, so that there is not always clarity among the different studies. In recent years, however, some new studies have been conducted that could cause significant improvements in muscle growth by taking up to three grams of HMB.
In the study, muscle increases of up to 0.7 kilograms after three to four weeks could be recorded. Subsequent control studies, however, could not always prove the results, so that a safe statement about the effectiveness of HMB can not be made. However, the researchers are certain that HMB has positive effects.
However, the exact mechanisms of action still need to be investigated more closely. A different result seems to be certain, however. The higher the training age of the athletes and the higher the muscle mass, the less the body reacts to supplementation of HMB, so that young athletes and/or newcomers to sports can achieve significantly better effects with HMB than advanced athletes.
