HMB Increases Muscle More Than Steroids?! (and 8% decrease in fat)

Introduction

In this video, the speaker provides a comprehensive guide to HMB. They discuss its safety, efficacy, dosing, and more.

What is HMB?

• HMB stands for beta hydroxy beta methyl butyrate.

• It is a byproduct of breaking down leucine.

• Leucine is the primary amino acid associated with building muscle and muscle recovery.

• HMB is a downstream metabolite of leucine that could trigger more muscle growth, strength, and fat loss.

Common Forms of HMB

• There are two common forms of HMB - calcium (HMBCA) and free acid (HMBFA).

• Both forms are fine, but the free acid form may have better absorption rates.

Safety Concerns

The speaker discusses whether or not it's safe to take HMB in relatively high amounts.

Safety Study

• A study published in the Journal of Medicine and Science in Sports and Exercise gave subjects six grams of HMB per day for a month.

• At the end of that month, there were no changes in any biomarkers indicating that it's pretty safe to take.

• Meta-analyses also find no real safety concerns with taking HMB.

Insulin Response

• The European Journal of Applied Physiology found that rodents given 320 milligrams of HMB per kilogram of body weight had a significant increase in fasting insulin levels.

• This could imply that taking in HMB might have an effect on insulin sensitivity which is important for muscle growth and fat loss.

Insulin Spike and HMB

In this section, the speaker discusses how leucine triggers an insulin spike and how HMB may trigger an even greater insulin spike. The speaker also talks about how protein intake can cause an insulin spike.

Leucine and Insulin Spike

• Leucine is insulinogenic and can trigger an insulin spike.

• HMB may trigger a greater insulin spike than leucine, but conflicting data exists.

• Eating protein, such as steak, can also cause an insulin spike.

Effects of HMB on Body Composition and Strength

In this section, the speaker discusses the effects of HMB supplementation on body composition and strength based on research studies.

Study Results

• A study published in the journal Nutrition showed that four weeks of HMB supplementation resulted in increased strength, muscle mass, and reduced fat levels compared to placebo or control groups.

• However, when comparing HMB to leucine combined with whey protein in another study, there was no significant difference in strength, muscle mass or fat loss between the two groups.

Controversies Surrounding HMB Supplementation

In this section, the speaker discusses controversies surrounding the effectiveness of HMB supplementation based on research studies.

Study Design

• Some people question whether certain studies are pulling shenanigans due to their amazing results with HMB supplementation.

• The European Journal of Applied Physiology published a study that showed no significant difference in muscle mass or strength gains between HMB and placebo groups.

• The speaker suggests that more research is needed to determine the effectiveness of HMB supplementation.

Fat Loss and Muscle Trauma

The speaker discusses the challenges of studying resistance-trained athletes and how creatine kinase levels can indicate muscle trauma. They also mention a study that suggests HMB may be more effective than some anabolics.

Resistance-Trained Athletes

• Creatine kinase levels can indicate muscle trauma.

• It's hard to get data from resistance-trained athletes because their results are across the board due to different adaptations.

• Studies looking at beginners are preferred because they have a similar response in terms of muscle trauma.

HMB Study

• HMB seems to be effective over placebo or control.

• Results were good for people who were resistance trained and pushing it really hard.

• HMB is expensive, and its results are unlikely to be better than anabolics.

• Leucine may provide similar effects as HMB but is cheaper.

Better Than Steroids Study

• A study suggested that HMB could be stronger than some anabolics, but this claim is questionable.

• Exercise volume and intensity would speak volumes here, so we need more information on these factors.

HMB Supplement

In this section, the speaker talks about HMB supplement and its effects.

HMB Supplement

• The speaker mentions that HMB supplement is safe to try out.

• Even if it's a placebo effect, trying out the supplement might be beneficial.

• The speaker suggests that there are other supplements with less data available that need further research.