|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" ;-)
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).|
|Figure 2: In view of the training load, it is not surprising that all related parameter increased significantly in the placebo group; against that background it's yet all-the-more surprising that they decreased with Ca-HMB (Fereirra. 2015).|
- 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)