Regular Ca-HMB Boosts Strength and Performance in Elite Athletes - Increased Performance Gains on High Volume Routines Confirm: HMB Excels On Insane Workouts
In my comparison of leucine and HMB I have hinted at the unique anti-catabolic affects of HMB, already. Now, the accumulating evidence appears to suggest that the prevention of muscle damage is in fact the main pathway by which HMB exerts its ergogenic effects. |
Well, enough of the ranting. Let's get to the actual reason I am talking about HMB. Scientists from the Federal University of Parana report in their latest paper that the good old calcium-bound form of HMB works. That wouldn't be important in view of the fact that there are at least two dozens of studies if it were not for the fact that the ~4 studies and the corresponding advertisement machinery for free acid HMB had been enough to make every bro believe that Ca-HMB didn't work, while free form HMB,... well, you know "is as potent as a weak anabolic steroid" ;-)
Learn more about HMB at the SuppVersity:
In said study, the researchers investigated the effects of 12-Weeks of Supplementation with β-Hydroxy-β-Methylbutyrate-Ca (HMB-Ca) on athletic performance. In their prospective, randomized, doubleblind, placebo-controlled study Ferreira et al analysed the effects of HMB-Ca (37.5 mg/kg per day of the "regular" recently derided version of HMB also known as "Ca-HMB" or "Calcium-bound HMB") on body composition, athletic performance, and inflammatory mediators in 20 elite canoeists (age, 18.7 ± 1.49 yrs; body weight, 78.9 ± 3.3 kg).Figure 1: Pre-post changes in strength parameters in the HMB and placebo group (Fereirra. 2015). |
read up on the study). A study with a similarly insane (=high) training volume and trained subjects as the study at hand in which the elite athletes performed two daily sessions for a total of 11 training sessions per week.
It's a pitty there's no DEXA data that would allow us to quantify the changes in body composition, because other changes are not less astonishing than they were in the Wilson study. |
Plus: With the study at hand, we have (as I also suspected) the evidence that it doesn't have to be "free acid" or "free form" HMB to see results. The 2-3g of regular HMB that were spread equally on three doses (morning, afternoon, and evening) worked as well | Comment on Facebook!
- Ferreira, Heros Ribeiro, et al. "Effects of 12-Weeks of Supplementation with β-Hydroxy-β-Methylbutrate-Ca (HMB-Ca) on Athletic Performance." Journal of Exercise Physiology 18.2 (2015).
- Wilson, Gabriel J., et al. "The effects of 12 weeks of beta-hydroxy-beta-methylbutyrate free acid supplementation on muscle mass, strength, and power in resistance-trained individuals: a randomized, double-blind, placebo-controlled study." European Journal of Applied Physiology (2014)