Strength & Muscle Building
2009Thomson, J.S., Watson, P.E., and D.S. Rowlands, 2009 Effects of nine weeks of beta-hydroxy-beta- methylbutyrate supplementation on strength and body composition in resistance trained men, J. Strength Cond. Res. 23:827-835
In this 9-week, randomized, double-blind, placebo-controlled study, HMB increased lean mass, decreased fat mass and resulted in a substantial increase in lower body strength.
view abstractRowlands, D.S., and J.S. Thomson, 2009 Effects of beta-hydroxy-beta-methylbutyrate supplementation during resistance training on strength, body composition, and muscle damage in trained and untrained young men: a meta-analysis, J. Strength Cond. Res. 23:836-846
This recent meta-analysis was conducted on the effects of HMB in younger men participating in resistance-training programs. The data were broken into trained and untrained subject groups. The authors concluded that HMB supplementation resulted in clear overall increases in strength in men entering a resistance training program, but that the benefit of HMB in trained athletes was smaller.
Baier, S., Johannsen, D., Abumrad, N., Rathmacher, J. A., Nissen S. and P. Flakoll, 2009 Year-long changes in protein metabolism in elderly men and women supplemented with a nutrition cocktail of beta-hydroxy-beta-methylbutyrate (HMB), L-arginine, and L-lysine, JPEN 33:71-82 In this year long double-blind, placebo-controlled study in the elderly, daily supplementation with HMB, arginine, and lysine increased lean mass and protein turnover.
Kraemer W.J., Hatfield D.L., Volek J.S., Fragala M.S., Vingren J.L., Anderson J.M., Spiering B.A., Thomas G.A., Ho J.Y., Quann E.E., Izquierdo M., Hakkinen K., and C.M. Maresh, 2009 Effects of amino acids supplement on physiological adaptations to resistance training, Med. & Sci. in Sports & Exerc. 41:1111-1121
This randomized, double-blind, placebo-controlled study tested the effects of EAS Muscle Armor® (main ingredients HMB, arginine and glutamine) in resistance-training men in a 12 week study. This study showed that supplementation with Muscle Armor® doubled the effects of the training on lean mass and increased fat loss compared with placebo supplementation. Muscle Armor® beneficially improved hormonal markers associated with intense resistance exercise and increasing lean mass. Muscle Armor® also resulted in greater increases in strength, power, thigh circumference, and decreased indicators of muscle damage.
2008Wilson, G.J., J.M. Wilson, and A.H. Manninen, 2008 Effects of beta-hydroxy-beta-methylbutyrate (HMB) on exercise performance and body composition across varying levels of age, sex, and training experience: A review, Nutr. Metab. (Lond) 5:1 This independent, peer-reviewed paper discusses the critical details of HMB studies and the variables affecting the results of these studies. Included is a review of the current research showing how HMB works (metabolic mechanisms). This paper concludes that collectively there is not only clinical data, but also mechanistic data supporting HMB's effect on increasing muscle mass and strength.
2007Kuhls, D.A., J.A. Rathmacher, M.D. Musngi, D.A. Frisch, J. Nielson, A. Barber, A.D. MacIntyre, J.E. Coates, and J.J. Fildes, 2007 ß-Hydroxy-ß-methylbutyrate (HMB) supplementation in critically ill trauma patients, J. Trauma Inj. Infect. & Crit. Care 62:125-131 Placebo-controlled, double-blind clinical study of HMB in critically injured patients.
Data from this study suggest that HMB can improve nitrogen balance in severely injured trauma patients.
Data from this study suggest that HMB can improve nitrogen balance in severely injured trauma patients.
O’Connor, D.M. and M.J. Crowe, 2007 Effects of six weeks of ß-hydroxy-ß-methylbutyrate (HMB) and HMB/creatine supplementation on strength, power, and anthropometry of highly trained athletes, J. Strength Cond. Res. 21:419-423
Subjects’ ethical backgrounds prevented this study from being conducted as a double-blind, placebo-controlled study; however, a placebo treatment was utilized.
Using skin-fold data reported in this paper, calculations of lean mass change show a numerical increase in lean tissue with HMB supplementation. This calculation was however not reported in the paper.
Nissen, S.L., 2007 ß-Hydroxy-ß-methylbutyrate. In J.A. Driskell (Ed.) Sports Nutrition: Fats and Proteins, Boca Raton: CRC Press 12:221-241 This chapter in the CRC series of desk references for professional nutritionists and trainers discusses the origins, mechanisms, uses, safety and results of HMB supplementation in both healthy individuals and those experiencing unwanted muscle loss.
2004Flakoll, P., R. Sharp, S. Baier, D. Levenhagen, C. Carr, and S. Nissen, 2004 Effect of ß-hydroxy-ß-methylbutyrate (HMB), arginine, and lysine supplementation on strength, functionality, body composition, and protein metabolism in elderly women, Nutrition 20:445-451 Two double-blind, randomized, placebo-controlled clinical studies in elderly women. Data from two independent studies demonstrate that a nutritional mixture of HMB, arginine, and lysine can enhance whole body protein synthesis and improve functionality in elderly women.
2003Ransone, J., K. Neighbors, R. LeFavi, and J. Chromiak, 2003 The effect of ß-hydroxy-ß-methylbutyrate (HMB) on muscular strength and body composition in collegiate football players, J. Strength Cond. Res. 17:34-39 Double-blind randomized crossover study in 35 training collegiate football players.
This study was performed with highly trained athletes undergoing an intense training program. Although this study failed to show significant differences, HMB-supplemented subjects gained more lean and lost body fat.
This study was performed with highly trained athletes undergoing an intense training program. Although this study failed to show significant differences, HMB-supplemented subjects gained more lean and lost body fat.
Nissen, S. and R. Sharp, 2003 The efficacy of dietary supplements in accentuating the muscle mass and strength gains achieved with resistance exercise: A meta-analysis, J. Appl. Physiol. 94:651-659 A meta-analysis of dietary supplements used to increase lean and strength which shows few supplements used as ergogenic aids have two or more peer-reviewed studies. Only HMB and creatine have been shown to significantly increase lean and strength gains with exercise.
2001Vukovich, M.D., N.B. Stubbs and R.M. Bohlken, 2001 Body composition in 70-year-old adults responds to dietary ß-hydroxy-ß-methylbutyrate (HMB) similarly to that of young adults, J. Nutr. 131:2049-2052 Double-blind randomized study in elderly men and women participating in a weight training exercise program.
In this study, HMB tended to increase muscle strength and lean mass while significantly increasing fat loss over this eight-week study in older adults.
In this study, HMB tended to increase muscle strength and lean mass while significantly increasing fat loss over this eight-week study in older adults.
Jówko, E., P. Ostaszewski, M. Jank, J. Sacharuk, A. Zieniewicz, J. Wilczak, and S. Nissen, 2001 Creatine and ß-hydroxy-ß-methylbutyrate (HMB) additively increase lean body mass and muscle strength during a weight training program, Nutrition 17:558-566 Double-blind randomized study in weight training males.
This is the first major study to show that HMB combined with creatine supplementation results in even greater strength and lean gains than either HMB or creatine supplementation alone.
This is the first major study to show that HMB combined with creatine supplementation results in even greater strength and lean gains than either HMB or creatine supplementation alone.
Slater, G., D. Jenkins, P. Logan, H. Lee, M. Vukovich, J.A. Rathmacher and A.G. Hahn, 2001 ß-Hydroxy-ß-methylbutyrate (HMB) supplementation does not affect changes in strength or body composition during resistance training in trained men, Int. J. Sport Nutr. & Exer. Met. 11:384-396 Double-blind randomized study in trained male athletes undergoing a weight training program.
In highly trained athletes, HMB numerically increased strength and lean, but the increase was not significantly greater than that of the placebo group.
In highly trained athletes, HMB numerically increased strength and lean, but the increase was not significantly greater than that of the placebo group.
2000Panton, L.B., J.A. Rathmacher, S. Baier, and S. Nissen, 2000 Nutritional supplementation of the leucine metabolite ß-hydroxy-ß-methylbutyrate (HMB) during resistance training, Nutrition 16:734-739 Two double-blind randomized studies including males and females and trained and untrained weightlifters.
Two separate studies showed that regardless of gender or prior training, HMB increases strength and minimizes muscle damage when combined with a four-week resistance-training program.
Two separate studies showed that regardless of gender or prior training, HMB increases strength and minimizes muscle damage when combined with a four-week resistance-training program.
Gallagher, P.M., J.A. Carrithers, M.P. Godard, K.E. Schulze, and S.W. Trappe, 2000 ß-Hydroxy-ß-methylbutyrate (HMB) ingestion, Part I: effects on strength and fat free mass, Med. & Sci. in Sports & Exer. 32:2109-2115 Double-blind randomized study with male weightlifters.
In this study, either three or six grams of HMB were consumed per day. HMB increased lean mass, peak muscle torques, and decreased plasma CPK after resistance training with no added benefit seen from consuming the higher level.
In this study, either three or six grams of HMB were consumed per day. HMB increased lean mass, peak muscle torques, and decreased plasma CPK after resistance training with no added benefit seen from consuming the higher level.
1999Kreider, R.B., M. Ferreira, M. Wilson, and A.L. Almada, 1999 Effects of calcium ß-hydroxy-ß-methylbutyrate (HMB) supplementation during resistance training on markers of catabolism, body composition, and strength, Int. J. Sports Med. 20:503-509 Randomized placebo-controlled study of 40 experienced, resistance-trained males.
In this four-week study, trained athletes consumed either three or six grams of HMB per day. While not statistically significant, HMB consumption resulted in numerically greater lean and strength gains.
In this four-week study, trained athletes consumed either three or six grams of HMB per day. While not statistically significant, HMB consumption resulted in numerically greater lean and strength gains.
1996Nissen, S., R. Sharp, M. Ray, J.A. Rathmacher, D. Rice, J.C. Fuller, Jr., A.S. Connelly and N. Abumrad, 1996 Effect of the leucine metabolite ß-hydroxy-ß-methylbutyrate (HMB) on muscle metabolism during resistance-exercise training, J. Appl. Physiol. 81:2095-2104 Two double-blind randomized studies in weight training males.
In these separate studies, one for three weeks and one for seven weeks, it was found that feeding three grams of HMB to exercising humans increased lean mass, strength, and reduced muscle damage.
In these separate studies, one for three weeks and one for seven weeks, it was found that feeding three grams of HMB to exercising humans increased lean mass, strength, and reduced muscle damage.
