| in grapefruit, cauliflower, red meat, catfish, and other | | | | increase muscle mass and strength, prevent muscle |
| foods, HMB is a breakdown product of the amino | | | | breakdown, support fat loss, and possibly boost |
| acid leucine. Your body produces it naturally from | | | | stamina. The research certainly gives high marks to |
| proteins containing leucine. Since its introduction in | | | | HMB, and I think you'll see a lot more studies on HMB |
| 1995, the supplement form of HMB has received a lot | | | | in the future. |
| of press in some fitness magazines for its presumed | | | | In the area of AIDS research, a growing number of |
| fat-burning and muscle-building benefits. | | | | studies show that malnourished HIV-infected patients |
| Scientists believe HMB prevents muscle breakdown | | | | may develop the disease more quickly, primarily |
| and aids in fat metabolism. Many animal studies have | | | | because of muscle-wasting (cachexia). To help |
| been conducted on HMB, and most have shown that | | | | prevent this, some researchers are experimenting |
| supplementation does two things: It increases lean | | | | with HMB combined with other amino acids. Their |
| tissue, and it enhances the immune system. These | | | | goal: to see whether the mixture will slow down |
| findings have prompted the use of HMB as an | | | | muscle-wasting. The mixture is believed to supply |
| additive in animal feed. | | | | immune cells with the amino acids they need so that |
| There have been a few studies published in scientific | | | | muscle stores won't be depleted, and to retard |
| journals on the effects of HMB supplementation in | | | | muscle breakdown with HMB supplementation. The |
| humans. At the University of Iowa, researchers | | | | approach makes sense in theory, but results are not |
| conducted two related studies on HMB. In the first, | | | | yet conclusive. |
| forty-one men were given 1.5 or 3 grams of HMB, or | | | | How to Take It: HMB is possibly worth a try, |
| a placebo, daily while participating in a strength-training | | | | especially if you're a serious, hard-training bodybuilder |
| program 3 days a week. By the end of 3 weeks, the | | | | or weight lifter. What kind of results can you expect? |
| HMB-takers had gained 63 percent more strength | | | | The world's leading authority on HMB, Dr. Steve |
| than the others. Plus, muscle breakdown during | | | | Nissen, was quoted in the magazine Muscle Media as |
| exercise was minimized among the | | | | saying that if you strength-train and typically gain 2 |
| HMB-supplemented group. | | | | pounds of muscle every few weeks, you can |
| In the second study, twenty-eight volunteers took | | | | possibly gain 3 or 4 pounds of muscle while on HMB. |
| either 3 grams of HMB or a placebo, and | | | | The recommended dosage is 3 grams daily, taken in |
| strength-trained 6 days a week for 7 weeks. By the | | | | divided doses, three times a day. One of those |
| end of the study period, the HMB-takers had lost | | | | doses should be a few hours before your workout, |
| twice as much body fat as those taking the placebo. | | | | to give the supplement time to peak in your system |
| In another study, female athletes who took 3 grams | | | | and help maximize strength and muscle gains. |
| of HMB daily boosted their strength by 7 percent, | | | | Additionally, researchers speculate that HMB may |
| compared with a placebo-supplemented group. | | | | work well with carnitine to encourage fat loss. |
| HMB may increase endurance, too. In one | | | | As for diet, it's best to consume adequate protein |
| experiment, cyclists in-creased their performance and | | | | while supplementing with HMB and working out with |
| training intensities dramatically while supplementing | | | | weights about 1 gram of protein per pound of body |
| with HMB for 2 weeks. | | | | weight. Protein supplies the construction material |
| Based on this collection of studies, HMB appears to | | | | (amino acids) for muscle growth and repair. |