Q&A
Q: What is HMB?
A: HMB stands for beta-hydroxy beta-methylbutyrate. It's a metabolite of
the branched-chain amino acid leucine. HMB is found in foods of both plant and animal
origin, and HMB is also normally produced in the body. (Depending on the nutritional
program, from .3 grams to 1 gram of HMB is produced in the body per day.) Its precursors
are the amino acid leucine and the keto acid KIC. Certain plants such as alfalfa
and plant products such as corn silage appear to have relatively large concentrations
of HMB. Grapefruit and catfish also contain relatively high concentrations of this
nutrient. However, similar to various vitamins and other micronutrients, it is extremely
difficult and impractical to consume enough of these foods on a regular basis to
provide the full benefits of HMB. It is probably much more practical to use a dietary
supplement containing pure HMB.
Q: How do you supplement with HMB?
A: HMB is simple and easy to use. The recommended use is to take four capsules,
three times daily with meals. That's a total of 12 capsules per day. Some research
suggests larger individuals (over 200 pounds) may need more, up to 5 or 6 grams
per day. HMB can be used with a multi-nutrient/nutrition shake product or just regular
food. HMB does not eliminate the need for any other supplement nor does HMB have
to be used along with any other supplement. Of course, those who are using HMB in
an effort to stimulate gains in muscle size and strength should obviously be engaged
in regular, intense weight-training exercise.
Q: What does HMB do?
A: Researchers are not completely certain how HMB works in the body. It appears
that this amino acid metabolite supports the body's ability to minimize protein
breakdown subsequent to stress such as intense exercise and it also may work to
preserve the integrity of cell membranes. By minimizing protein breakdown, HMB,
when combined with a resistance-training program, may cause an increase in muscle
mass and strength. The exact mechanism behind HMB's effectiveness will have to be
determined in future research.
Q: Does HMB cause any side effects?
A: We produce from .3 to 1 gram of HMB in our bodies per day. Also, HMB occurs
naturally in various whole foods such as grapefruit and catfish. Thus HMB is not
a drug, and studies to date suggest no adverse side effects.
