Evidence supporting the use of: HMB hydroxymethylbutyrate
For the health condition: Body Building

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Synopsis

Source of validity: Scientific
Rating (out of 5): 3

β-Hydroxy β-methylbutyrate (HMB) is a metabolite of the amino acid leucine and has been investigated for its potential benefits in bodybuilding and resistance training. Several randomized controlled trials and meta-analyses have evaluated the effects of HMB supplementation on muscle mass, strength, and recovery in both trained and untrained individuals. The evidence suggests that HMB may reduce exercise-induced muscle damage, decrease muscle protein breakdown, and promote greater gains in muscle mass and strength when compared to placebo, particularly in individuals new to resistance training or during periods of high-intensity training.

A 2013 meta-analysis published in the Journal of Strength and Conditioning Research found that HMB supplementation resulted in small but significant improvements in muscle mass and strength, especially in untrained subjects. Other studies have shown that HMB may be more effective during the initial phases of training or during periods of increased physical stress (e.g., overreaching). The proposed mechanisms include enhancing muscle protein synthesis and attenuating muscle damage after intense exercise.

However, not all research has found significant benefits, especially in well-trained athletes, where the effects appear to be less pronounced. The overall quality of evidence is moderate, with some variability in study design, populations, and dosing regimens. In summary, there is scientific validation for the use of HMB in bodybuilding, particularly for beginners or those under high training stress, but the magnitude of effect is moderate and may not extend to all athletes.

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