HMB

NutraBio HMB is a clinically proven ergogenic aid shown in over 50 human studies to improve strength and power gains, increase lean mass, and aid recovery. HMB (short for beta-hydroxy beta-methyl butyrate) in an active metabolite of leucine that has both anticatabolic and anabolic properties. Due to these attributes, HMB reduces muscle protein breakdown while also inducing muscle protein synthesis. This means HMB can lead to rapid strength gains in less time, significantly increase lean muscle mass, support more complete muscle recovery, and reduce muscle damage from resistance exercise. A recent position stood by the International Society of Sports Nutrition validates these claims. Based upon the comprehensive review of the HMB literature, they concluded that HMB enhances muscle recovery by attenuating muscle damage; HMB increases muscle hypertrophy, strength, and power in trained and untrained populations when the appropriate exercise protocol is applied; HMB efficacy is manifested in young and old, and HMB is safe to consume.

Like creatine, beta-alanine, and other well-studied and proven performance-enhancing compounds, NutraBio HMB makes a solid addition to any athlete's training regimen and supplement stack. For example, research has shown that when HMB is combined with creatine, the ergogenic benefits, compared with what could otherwise be achieved by either compound independently, are significantly increased. Furthermore, you can rest assured that the HMB you are getting from NutraBio is an authentic, quality product as we source our HMB from Metabolic Technologies, which holds the use patents on HMB. If your current HMB product doesn't have the Metabolic Technologies HMB logo on the label, it is likely not HMB.

Quality and transparency. Science instead of hype. Results instead of disappointments. This is the NutraBio way. NutraBio is a name you can trust for clean and effective supplements. Since 1996 we have been setting the quality standard in sports nutrition. Although the industry makes it seem like non-proprietary blends, proper dosing, and scientifically backed ingredients are something new, NutraBio pioneered this trend over two decades ago. We have always been the innovators, not the imitators.

With HMB, you make no sacrifices – you get proven and powerful muscle-building and recovery benefits without the junk. HMB contains no fillers, excipients, proprietary blends, or other potentially unhealthy or unneeded additives. Only pure, 100% HMB will support your body's ability to repair, recover, rebuild, and ultimately have you prepared to tackle your next training session. 

HOW EXACTLY DOES HMB WORK?

HMB's main physiological functions are its capacity to stabilize the cell membrane of muscles, stimulation of protein synthesis, and decrease protein breakdown. The mechanism is related to HMB's role as an alternate substrate for cholesterol synthesis. The inhibition of cholesterol synthesis results in impaired muscle functions, increased muscular damage and muscular necrosis. To maintain membrane integrity, muscle cells rely on cholesterol synthesis. Increased intramuscular HMB may provide a readily available substrate for synthesizing cholesterol needed to form and stabilize the muscle cell membrane. HMB has been shown to up-regulate muscle synthesis by activating the mTOR pathway and decreasing muscle breakdown by influencing the ubiquitin-proteasome-dependent protein degradation pathways.  Simply put, HMB shifts the balance of protein synthesis, tipping the scale in muscle's favor. When protein synthesis equals protein breakdown, there is no net gain of muscle protein. This is important in maintaining/increasing strength. Therefore, increased protein synthesis and decreased protein breakdown achieved through HMB supplementation result in greater strength gains and faster recovery via net gains in muscle protein.

HOW DOES HMB STACK UP SCIENTIFICALLY?

HMB has been extensively studied in athletes, alone and in combination with other supplements (such as creatine), as an adjunct to exercise to help improve body composition, strength, and performance. More than 50 human clinical studies, 20 review articles, and two meta-analyses published in peer-reviewed journals have demonstrated HMB's effectiveness in increasing lean body mass and strength, decreasing markers of muscle damage, and reducing muscle soreness. Furthermore, HMB's benefits have been demonstrated in trained and untrained individuals, men and women, ranging from young adults to seniors. Let's briefly examine a few key studies that demonstrate HMB's ergogenic effects.

HMB supplementation improves muscular strength, power, and body composition

Strength gains are maximized with the use of HMB. A meta-analysis of resistance-exercise training studies shows HMB supplementation results in increased strength gain. The studies showed increases for trained and untrained, young and elderly, and men and women. While the magnitude of the effect varies with training intensity and the population studied, the overall effect was clear. HMB significantly increases strength gains when supplemented during resistance-exercise training.

A 1996 study by Nissen et al. discovered that resistance training in combination with HMB supplementation in 36 women and 39 men with varying levels of training experience for four weeks resulted in greater upper body strength (7.5kg for HMB compared to 5.2kg in the placebo group) and greater increases in lean body mass (1.4kg vs. 0.9kg)

A 2016 study by Wilson et al. investigated the effects of 12 weeks of HMB and ATP administration on lean body mass (LBM), strength, and power in trained individuals. A 3-phase double-blind, placebo-, and the diet-controlled study was conducted. Phases consisted of an 8-week periodized resistance training program (phase 1), followed by a 2-week overreaching cycle (phase 2) and a 2-week taper (phase 3). Lean body mass was increased by using HMB/ATP by 12.7%. Similarly, strength gains after training were increased in HMB/ATP-supplemented subjects by 23.5%. Vertical jump and Wingate power were increased in the HMB/ATP-supplemented group compared with the placebo-supplemented group, and the 12-week increases were 21.5 and 23.7%, respectively. During the overreaching cycle, strength and power declined in the placebo group (4.3-5.7%), whereas supplementation with HMB/ATP resulted in continued strength gains (1.3%). In conclusion, HMB-FA and ATP, combined with resistance exercise training, enhanced lean body mass, power, and strength.

A 2011 study conducted by Muller aimed to determine whether HMB supplementation would increase the Lean Body Mass (LBM) and muscle power output (measured as the load a subject can bench press) of males who resistance train for recreational purposes after a combination of resistance weight training, eating a balanced set diet and supplementation with HMB for eight weeks. Two homogenous groups of 20 males were evaluated for initial strength capabilities and body composition. For eight weeks, the subjects lifted weights three times a week and followed a balanced diet. Creatine kinase activity decreased with HMB supplementation. Gains in muscle power output were greater in the experimental group, and fat percentage decreases were recorded with HMB supplementation.

HMB supplementation reduces markers of exercise-induced muscle damage and improves recovery

It's as true for the casual athlete as it is for the serious competitor: people feel the effects of a workout the next day. Yet, HMB is shown to benefit anyone involved in strenuous activity by minimizing muscle damage. HMB minimizes muscle damage during hard exercise by minimizing protein breakdown. Less protein breakdown means improved muscle cell stability and less membrane damage. This muscle cell damage (leakage) reduction is measured by reducing muscle damage markers such as creatine phosphokinase (CPK) in the bloodstream.

A 2013 study by Wilson et al. studied the effects of short-term supplementation with the free acid form of β-hydroxy-β-methyl butyrate (HMB-FA) on indices of muscle damage, protein breakdown, recovery and hormone status following a high-volume resistance training session in trained athletes. A total of twenty resistance-trained males were recruited to participate in a high-volume resistance training session centered on full squats, bench presses, and deadlifts. Subjects were randomly assigned to receive either three g/d of HMB-FA or a placebo. Immediately before the exercise session and 48 h post-exercise, serum creatine kinase (CK), urinary 3-methylhistadine (3-MH), testosterone, cortisol, and perceived recovery status (PRS) scale measurements were taken. The results showed that CK increased significantly in the placebo (329 %) than in the HMB-FA group (104 %). There was also a significant change for PRS, which decreased significantly in the placebo than in the HMB-FA group. Muscle protein breakdown, measured by 3-MH analysis, numerically decreased with HMB-FA supplementation and approached significance. There were no acute changes in plasma total or free testosterone, cortisol, or C-reactive protein. In conclusion, these results suggest that an HMB-FA supplement given to trained athletes before exercise can blunt increases in muscle damage and prevent declines in perceived readiness from training following a high-volume, muscle-damaging resistance-training session.

In support of the above study, a 2012 study by Sikorski et al. examined the acute effects of HMB-free acid supplementation on muscle damage and perceived recovery scale (PRS) when initiating a high-volume resistance-training program. The results showed that when compared to placebo, HMB-free acid resulted in decreased CPK, indicating decreased muscle damage, and an increase in PRS, meaning the subjects felt more recovered 48 hours after the training. In conclusion, HMB-free acid minimized the initial muscle damage and improved recovery in trained athletes initiating a high-volume training program.

HMB supplementation improves aerobic performance

HMB improves aerobic performance in average, everyday athletes. HMB is shown to increase maximal oxygen consumption (VO2 max) and improve the respiratory compensation point (RCP). HMB may reduce metabolic acidosis, and the research also shows that it helps athletes tolerate high-intensity activity over a long period. Research also shows that HMB lengthens the time to the onset of blood lactate accumulation (OBLA). HMB improves the training status of endurance athletes for positive effects on endurance performance.

In a 2016 study conducted by Jeszka et al., HMB was supplemented in a double-blinded, placebo-controlled crossover design in 58 highly trained males. To qualify, the subjects had five years of training and a minimum of 4 sessions weekly in their sports discipline. The authors concluded that HMB had advantageous changes in increasing fat-free mass and reducing fat mass while also improving indicators of aerobic metabolism such as VO2 max, time to the ventilatory threshold, and power at the ventilatory threshold.  
In a 2015 study by Michalski et al., sixteen elite rowers were supplemented with HMB for 12 weeks in a double-blind, placebo-controlled crossover study. VO2 max increased with HMB supplementation and time to the ventilatory threshold, threshold load, and threshold heart rate. The researchers concluded that supplementing with HMB was advantageous for endurance athletes in increasing aerobic capacity and power.

In 2001 Vukovich et al. conducted a double-blind switchback study with HMB, leucine, and a placebo. The results showed that HMB supplementation increased the cyclists' endurance as measured by VO2 peak and lactate threshold.