HMB is also a vital structural component used to maintain the integrity of muscle cell membranes, preventing them from damage and supporting rebuild. HMB is important in muscle health. It is stored in the muscles and used to build, maintain and repair muscle cells. HMB is bound to Calcium to keep it stable as a powder and more soluble in water.
Calcium is also good for bone health. Evidence from cancer studies suggests that HMB may inhibit the ubiquitin-proteasome proteolytic pathway, a series of chemical reactions that work to break down muscle protein This means you are less likely to lose muscle mass through damage or inactivity.
HMB is also thought to stimulate the production of muscle protein to be used in the muscle adaptation process through a series of chemical process collectively called the m-TOR pathway. Considering the way that HMB is thought to work, it is likely to be more beneficial to athletes that experience muscle damage and soreness on a regular basis.
This is especially relevant for pre-season training, and constantly varied training methods such as CrossFit. In endurance athletes this means that muscles rapidly change to become more energy efficient whereas in the strength athlete muscle cells will grow more quickly to generate more power.
Overall, using HMB enhances your recovery from, and adaptation to all types of training. It is a product that can be used by all athletes that are training hard, and at high volume, regardless of their sporting event. Constantly varied functional fitness programs like CrossFit as well as weightlifting and powerlifting are well known for causing frequent muscle soreness. The other ingredients to be approved are creatine monohydrate and beta alanine.
The published research on HMB is varied in many ways: From the level and type of athlete used as subjects from novice to highly trained, weightlifter to distance runners and football players to the duration of study weeks to several months.
Much of this research is listed at the end of this article. This is usually broken down into two to three doses a day. This is because HMB is cleared from the system relatively quickly. Recent research suggests that one of these doses should be taken before you train for optimal results In , research was published that took blood samples from men and women of all ages using HMB. The research found that HMB was completely safe to take with no reported side effects In spite of this, HMB has not been tested on athletes below the age of 18, or during pregnancy.
It is also a regulated supplement meaning that licensed HMB sellers are held to manufacturing quality requirements that will also reduce the likelihood of contamination.
This being said, you should always find out what your supplement providers do to protect you as an athlete if you are drug tested. Creatine has been shown in many research studies to enhance strength and mass with training. HMB works to speed recovery and repair muscle cells. Research has shown that taking both them together combines their effects, which could double the effects of training 6. Using synthetic versions to increase steroid production is potentially dangerous.
Diuretics are medications that cause a person to urinate more frequently. Diuretics can cause a variety of harmful side effects, such as cramping, dizziness, blood pressure drops, and electrolyte imbalances. Blood doping is the process of boosting red blood cells to help carry more oxygen to the muscles and lungs.
It can be done through a blood transfusion or through use of drugs like erythropoietin. Athletes use the medication to make more red blood cells in their bodies. Endurance athletes may especially try to use erythropoietin, believing they they can perform longer with more oxygen.
Ephedrine is a central nervous stimulant. Ephedrine produces similar effects to adrenaline, but it too can be dangerous. It can cause serious cardiovascular effects, including stroke, and a whole host of other problems.
Both athletic organizations and the FDA have banned it. HGH is a drug developed to help treat growth disorders in children. It stimulates cell reproduction and regeneration. Athletes looking to gain an edge may misuse this drug to achieve it. Potential complications include enlarged organs and chronic disease. They can cause more damage than stripping an athlete of a title. Training, dedication, hydrating fluids, and proper diet are safer options and better than any ergogenic aids for boosting performance.
Learn what anabolic steroids are, what they're used for both legally and illegally , and how to find safe alternatives that'll give you the same…. There are several dietary supplements that can help increase muscle mass and strength. Here are the 6 best supplements to gain more muscle. People illegally use it for livestock. However, as a supplement, orally ingested ATP seems to be a non-starter. At best , you could expect results similar to creatine which works via a similar mechanism, giving your body more readily available energy for intense exercise.
If it were, then at best you could expect twice the results seen in previous studies. HMB-Ca would mean substantially more progress. Resistance-trained males were given either 0g, 3g, or 6g of HMB-Ca per day. Not only did the 6g group not experience double the gains, neither of the groups taking HMB got results significantly better than the group taking a placebo. Now, this was a pretty short study only 4 weeks , but in both of the more recent HMB studies, 4 weeks was more than enough time for significant differences to surface.
A study on HMB with new lifters had results very similar to these two recent studies. The group taking HMB gained roughly 2x as much strength, gained roughly 2. In fact, the HMB group in this study actually gained even more lean body mass than the HMB groups in either of the two new studies: roughly 10kg 22lbs in 12 weeks.
So who knows. Maybe HMB is, through some elusive mechanism, better than steroids. One study with untrained lifters found an increase in fat-free mass of 1. At the very least, it seems to be within the realm of possibility. With that backdrop, and with the context that the mechanism of action for HMB actually makes sense here mitigating muscle damage, with excessive muscle damage being one of the factors that seems to limit muscle growth in new trainees much more so than in more experienced trainees , some pretty crazy gains over 12 weeks is at least within the realm of possibility for new lifters.
There are a few more issues with these two new HMB studies that I could get into for example, in this one , all of the reported performance measures on week 8 are different between Table 1 and Table 2.
But by this point, it should be pretty clear that I doubt the results of these two studies. And who knows, the fault could be my own due to a simple lack of credulity.
This raises an important point: Being a skeptical thinker means also being skeptical about scientific findings. Let me say from the outset that I think science is the best process that we, as a species, have devised so far to systematically answer questions and learn more while attempting to reign in our biases and errors in thinking.
Part of the problem boils down to basic Bayesian probability. Most scientific research uses p-values. If you get a small p-value, it may mean that the null hypothesis was false hooray! Program A is actually better than program B! What is Informed-Sport? Earn Loyalty Points. View all Articles. Is it legal? Is HMB a steroid? Is it a banned substance? How long should you supplement HMB for? Our Products. The World's No.
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