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

Summary

In this video, the creator breaks down the key details about HMB (beta-hydroxy-beta-methylbutyrate), a supplement derived from leucine that is often marketed for muscle growth, strength, and fat loss. The video covers its safety, effectiveness, and potential benefits, comparing it to leucine and other supplements. While HMB shows promise in improving muscle mass and strength, the creator discusses the cost-effectiveness of leucine as an alternative. They also delve into the possible insulin response caused by HMB and the controversy surrounding some studies. Overall, HMB is deemed safe, but its high price may not justify its use over other options like leucine.

Takeaways

• 😀 HMB (Beta Hydroxy Beta Methyl Butyrate) is a metabolite of leucine, an amino acid involved in muscle growth and recovery.
• 😀 HMB may offer benefits in muscle growth, strength, and fat loss by concentrating a component of leucine, but its efficacy remains debated.
• 😀 There are two common forms of HMB: HMB Calcium and HMB Free Acid (HMBFA), with the latter having potentially higher absorption rates.
• 😀 Studies show that HMB supplementation in high doses (up to 6 grams per day) has not caused any major safety concerns in humans.
• 😀 HMB could slightly increase insulin sensitivity, but its impact on insulin response is less than leucine, which also triggers insulin spikes.
• 😀 There is no clear evidence that HMB performs significantly better than leucine when combined with whey protein, as leucine can achieve similar results at a lower cost.
• 😀 Studies have shown mixed results in terms of muscle growth and fat loss with HMB, especially in trained athletes, leading to some skepticism about its superiority.
• 😀 Some controversial studies suggest HMB might produce results comparable to anabolic steroids in short-term research, but the data and methodology are often questioned.
• 😀 Creatine kinase levels were used as an indicator in studies, showing that even resistance-trained individuals experienced positive effects with HMB supplementation.
• 😀 While HMB is considered safe, it is relatively expensive, and there may be better alternatives, such as leucine, for achieving similar results without the high cost.

Q & A

What is HMB and why is it popular in muscle building supplements?

HMB stands for beta-hydroxy-beta-methylbutyrate. It's a byproduct of leucine, an amino acid responsible for muscle building. HMB is popular because it’s believed to be a concentrated form of leucine, potentially enhancing muscle growth, strength, and fat loss.

How is HMB related to leucine in terms of muscle building?

Leucine is the primary amino acid that triggers muscle growth, and HMB is a metabolite formed from the breakdown of leucine. Since HMB is a concentrated form of leucine, it’s thought to enhance the anabolic effects on muscle tissue.

What are the two common forms of HMB, and how do they differ?

The two common forms of HMB are HMB calcium (HMBCA) and HMB free acid (HMBFA). Both are effective, but HMBFA is thought to have better absorption, with a higher availability rate (91-97%) compared to HMBCA.

Is HMB safe to take in high doses?

Studies have shown that HMB is safe even in relatively high doses. A study where subjects took 6 grams of HMB for a month showed no adverse effects on biomarkers like cholesterol or lipid levels.

Does HMB have any impact on insulin sensitivity?

There is some concern that HMB may affect insulin sensitivity. A study in rodents showed a significant increase in insulin levels, but it is not yet clear if HMB significantly impacts insulin sensitivity in humans, especially at typical supplement doses.

How does HMB compare to leucine when combined with whey protein?

A study showed that combining leucine with whey protein produced similar effects in terms of strength, muscle mass, and fat loss as HMB combined with whey. Leucine, however, is much cheaper than HMB and might be a more cost-effective option.

Are the results from HMB supplementation consistent across different studies?

Results from HMB studies are generally positive, showing improvements in strength, muscle mass, and fat loss, particularly in beginners. However, some studies on resistance-trained athletes have faced criticism for having conflicting results or not accounting for other factors like supplement combinations.

Can HMB be considered more effective than anabolic steroids?

Some studies have claimed HMB results are comparable to anabolic steroids in terms of muscle building, but this is controversial. The data is short-term, and while some studies show HMB as effective, they also face scrutiny due to other potential variables, like ATP supplementation.

Why is HMB considered potentially better for those following a low-carb or intermittent fasting protocol?

HMB might be a better option for people on low-carb or intermittent fasting protocols because it doesn’t spike insulin as much as leucine. For individuals who want to avoid insulin spikes while still promoting muscle growth, HMB could offer similar benefits to leucine with less impact on insulin levels.

Should everyone try HMB supplementation?

HMB might not be necessary for everyone, as it can be expensive. While it’s safe, it doesn’t necessarily offer better results than other supplements like leucine. However, for those who are looking for a concentrated form of leucine and are willing to try something new, HMB could be worth experimenting with.