Healing and recovery are crucial components of a person’s overall health and well-being be it in sports and physical performance or in recuperation. While proper diet and exercise is critical in this process, certain nutrients can offer additional benefits. In recent times, one nutrient that has become popular is beta-hydroxy beta-methyl butyrate (HMB). It has gained recognition for its potential role in promoting muscle growth and preventing muscle waste.
What is HMB?
HMB or beta-hydroxy beta-methyl butyrate is a metabolite of the essential amino acid leucine, it is made when your body breaks down the branched chain amino acid (BCAA) leucine. Normally, your body produces small amounts of HMB, however, it may not be sufficient in certain conditions and needs to be consumed to increase its levels.
How does it work?
HMB reduces protein degradation (protein breakdown) by inhibiting the activity of two cellular pathways in body which are ubiquitin-proteasome system and caspases. These two pathways are responsible for breaking down proteins (proteolysis) under catabolic states such as fasting, immobilization, disuse, aging, and disease. Inhibiting protein breakdown explains why HMB can minimize the loss of lean body mass in certain conditions.
What are its benefits?
Here’s a closer look at the importance of HMB in protecting muscle mass.
- Enhancing muscle protein synthesis: HMB has been shown to enhance muscle protein synthesis, a process that the body builds new muscle proteins. This helps to support the maintenance and growth of muscle mass.
- Reducing muscle protein breakdown: HMB has also been found to reduce muscle protein breakdown. During intense exercise or periods of calorie restriction, the body may break down muscle proteins for energy. HMB can help reduce this process, preserving muscle tissue and preventing muscle waste.
- Decreasing muscle damage and inflammation: Intense exercise can lead to muscle damage and inflammation. HMB has been shown to reduce markers of muscle damage and inflammation, such as creatin, kinase, cytokines. This aids in the recovery process and helps maintain muscle mass.
How much HMB should you consume in a day?
Supplementing with HMB at a dose of 1g – 3 g per day appears to show beneficial results and is not associated with any adverse side effects. This is the dose commonly used in research studies.
When can you expect results after using HMB?
Evidence suggests that HMB needs to be consumed for a period of at least 2 months or more to see beneficial changes.
If you are considering a supplement containing HMB, choose wisely. Research well and seek out products that have an excellent, wholesome nutrition profile that can benefit overall health. Most importantly, remember supplements can only provide beneficial results if the basics of a well-balanced diet and healthy lifestyle are in place for an individual.