HMB - wplyw (niemal zerowy!) na kompozycje ciała

Kilka miesięcy temu popełniłem temat:
https://www.sfd.pl/HMB__a_wzrost_siły........zonk-t743598.html

Gdzie skupiłem się na wpływie HMB na siłę,niestety jakoś wpływ na masę ciała/wpływ na kompozycję ciała został ominięty praktycznie.

Przypadkowo wpadła mi w ręce meta-analiza wiec wróciłem do tego badania,więc:

Effects of nine weeks of beta-hydroxy-beta- methylbutyrate supplementation on strength and body composition in resistance trained men.
http://www.ncbi.nlm.nih.gov/pubmed/19387396

Badano wpływ 3g HMB przez okres 9 tygodni na 22 wytrenowanych mężczyzn, którzy maja za sobą minimum 4 lata treningu!

Badano wpływ na 1RM w 3 ćwiczeniach (Wl,wyprosty nog,uginania na biceps na modlitewniku),jak również na kompozycje ciała

Wyniki:

The magnitude of change in body mass was trivial.
It has negligible effects on body composition.
Wielkość zmiany masy ciała była znikoma!
To (HMB) ma niewielki wpływ na skład ciała.



masa ciała (hmb/placebo)
bez zmian/bez zmian

beztłuszczowa masa ciała (hmb/placebo)
+0,8kg/+0,4kg

tkanka tłuszczowa (hmb/placebo)
-0,4kg/+0,1kg

Fakt - zwolennicy napiszą - jak nie działa jak widać że działa!
+0,8kg w 2 miesiące,kiedy grupa placebo 50% z tego uzyskała [+0,4kg] nie tracąc ani złotówki.


Kilka obliczeń:
9tygodni *3g hmb ed = 189g hmb - koszt jakieś 100pln

czy warto?
Być może tak dla jednych - ale dla tych, co liczą każdy grosz a liczą na super efekty - wyjście nie za bardzo słuszne!



...mało?
Więc jedziemy dalej:

Effects of [beta]-Hydroxy-[beta]-Methylbutyrate Supplementation During Resistance Training on Strength, Body Composition, and Muscle Damage in Trained and Untrained Young Men: A Meta-Analysis.

Przeanalizowano 9 badań,gdzie uczestniczyło w sumie 394 młodych osób (23 lat +/-2lata) wytrenowanych i niewytrenowanych.

Średnia długość testu (przyjmowania hmb) 5 tygodni.
Ilość przyjmowanego HMB -> 3-6g

Wyniki:



'Effects on fat and fat-free mass were trivial, and results regarding creatine kinase were unclear. Supplementation with HMB during resistance training incurs small but clear overall and leg strength gains in previously untrained men, but effects in trained lifters are trivial. The HMB effect on body composition is inconsequential. An explanation for strength gains in previously untrained lifters requires further research.'

Wpływ na ilość tkanki tłuszczowej jak i beztłuszczowej masy ciała były znikome, a wyniki dotyczące aktywności kinazy kreatynowej są niejasne.
Suplementacja HMB podczas treningu oporowego wykazuje niewielki, ale ogólny przyrosty siły u mężczyzn niewytrenowanych(!), ale efekty u osób wytrenowanych są trywialne (znikome).
Wpływ HMB na skład ciała jest znikomy.


Czytamy dalej:
'....over the short term, this supplement is of negligible worth to the majority of experienced athletes.'

w krótkim okresie dodatek ten ma małe wartości dla większości doświadczonych sportowców!

Zmieniony przez - solaros w dniu 2012-07-08 03:57:10

Breakthrough HMB Research: Additional(!) 10% Reduction in Body Fat, 5% Higher Lean Mass + 2x Higher Strength Gains After 12W of Heavy Lifting in Trained Individuals

First, it was "as potent as oxandrolone", then it was "disappointing", "dysfunctional" and "tasted like crap"... you know what I am talking about? Well, then you've been around in the bodybuilding and fitness community for some time. And since you are here, at the SuppVersity, your goto source for the latest information from the realms of nutrition, exercise and supplementation science, you will probably be aware, that HMB, the molecule, I have obviously been referring to in the first sentences of this article, is about to make a comback - in liquid form and without the calcium bond in calcium β-hydroxy-β-methylbutyrate the studies that were presented at the last ISSN conference (read previous article) caused quite sensation in the fitness community.

Now, more than 6 months later, I got a message from Jacob Wilson that he and his colleagues have "just published the first long term periodized HARDCORE training study using HMB-Free acid." It's, as Jacob says, and I can confirm, the "most controlled study to date" (Wilson, 2014 - Facebook).

No, soccer mums! HMB is not going to kill your kid: I am nor sure why, but whenever supplements work (best example creatine), it won't take long until the first rumors of potentially hazardous side effects appear (Fuller. 2014). First on the Internet, then on TV (see the WPXI News Item Jose Antonio posted recently on the ISSN Facebook site). Against that background it's good to know that the no-observed-adverse-event-level (NOAEL) for HMB is 2.48 and 2.83 g/kg BW d−1 in male and female rats, respectively. For a human being this would translate to ~70-100g/per day and thus certainly more than you'll be able to afford, when the free acid form of HMB will hit the market.

Let's first take a look at what Wilson et al. did

Before we go on with the results, of which I know that they are what intrigues you most, let's briefly take a look at the pretty unique design of the combined exercise training + supplementation regimen the scientists from the University of Tampa, the IMG Acadamy, the University of Central Florida, and the Iowa State University came up with for this experiment:



- 12 weeks is the study length we are looking at -- plenty of time for muscle growth, you would say, but if you want to use trained athletes, this is probably as short as it may be to make sure that you get measureable results

- three training phases -- with Phase 1 (Table 1, top) consisting of a daily undulating periodized
resistance-training program 3 days per week during, Phase 2 (Table 1, middle) 2-week
overreaching cycle during weeks 9 and 10, and Phase 3 (Table 1, bottom) tapering (volume) for weeks 11 and 12 - needless to say that this is an intense protocol which will, even without HMB, produce serious gains

- 20 is the number of resistance trained men who participated in the study -- with 9 guys in the placebo and 11 guys in the HMB group
enough to detect statistically significant differences, if those are actually physiologically relevant (in other words: a single outlier, maybe a "non-responder" - if there was such a thing - won't ruin the whole data set)

- standardized baseline tests for strength & body comp, as well as blood draws and analyses -- this is so basic that I actually thought about even mentioning it

- 3g of per day that's the dosage of HMB in a free acid form (HMB-FA) -- the free form of HMB has been shown by Fuller et al. in 2011, already, to have a superior bioavailability

There is more than just a superior bioavailability to HMB-FA! What's in fact more important than the increased relative amount of HMB that makes it into your blood stream, is the speed at which this process takes place. Improved absorption kinetics, ie. faster absorption ➲ greater anabolism - if we apply what we've learned about the difference between 30g of whey protein and a quarter-pounder, this would mean that cannot expect to see the same results with 3g and probably not even with 9g of calcium bound "regular" HMB - even if the total amount of HMB that hits your blood stream would be higher!"

- 30g of whey protein isolate (Dymatize ISO100, chocolate) that's the dosage of additional whey protein all subjects received -- this information is unfortunately missing from the original paper - a mishap that had me question the value of the data, initially; and if I had not been able to acquire it from Jacob directly, I would probably have torn the study apart, pointing to the possibility that HMB (FA or not) would produce similar non-existent results as the 3g+ of leucine people add to their whey protein shakes, falsely hoping this would increase the protein synthesis "beyond 100%"

I know the above is more than some of you want to process; so if you don't want to read it just keep in mind that we are dealing with a highly anabolic exercise protocol, which is - if anything - too intense to be considered "what the average fitness enthusiast will do in the gym". This does not change, though, that the results I plotted in Figure 1 are more representative of what the majority of you could achieve on a corresponding regimen (exercise + supplementation), than the albeit impressive results of the myriad of classic HMB studies in elderly patients (Wilson. 2008).



Apropos, "impressive" - I should say that this attribute applies to the results Wilson et al. present in their recent paper, as well; and that's true for both, the supplement and placebo group!

"HMB-FA resulted in increased total strength (bench press, squat, and deadlift combined) over the 12-week training (77.1 ± 18.4 vs. 25.3 ± 22.0 kg, p < 0.001); a greater increase in vertical jump power (991 ± 168 vs. 630 ± 167 W, p < 0.001); and increased lean body mass gain (7.4 ± 4.2 vs. 2.1 ± 6.1 kg, p < 0.001) in HMB-FA- and placebo-supplemented groups, respectively." (Wilson. 2014)

Whether or, the more appropriate question probably is, to which degree the superior lean and strength gains in the HMB group are a result of the blunted increase in creatine kinase (−6 ± 91 vs. 277 ± 229 IU/l, p < 0.001), an (imho) very unreliable marker of muscle damage and cortisol (−0.2 ± 2.9 vs. 4.5 ± 1.7 μg/dl, p < 0.003), a suspected catabolic, the role of which in the orchestrate of muscle growth does yet remain highly elusive (learn more in "All About Cortisol" | read more), in the HMB-FA group during the overreaching cycle is questionable and imho of corelative, not causal nature.

Previously, HMB turned out to be particularly useful in scenarios where muscle loss was an issue (the previously mentioned studies in elderly individuals). You also know from a previous article of mine that Wilkinson et al. were able to show that HMB - contrary to leucine, by the way - an excellent inhibitor of protein breakdown. In am overreaching scenario, of which you can see based on the significant strength decreases in the placebo group at the end of the overreaching phase (see Figure 1, left), it is thus possible that the added anti-catabolic effects of HMB are what actually made the difference. In turn, this would yet mean: If you don't train like a maniac, even high amounts of additional HMB may feel to induce changes, as Jacob and his colleagues observed in the study at hand.

Reference:

Fuller Jr, John C., et al. "Subchronic toxicity study of β-hydroxy-β-methylbutyric free acid in Sprague-Dawley rats." Food and Chemical Toxicology (2014).
Rathemacher, John, et al. "Improved method of administering beta-hydroxy-beta-methylbutyrate (hmb)" WO 2011075741 A1. 2011
Wilson, Gabriel J., Jacob M. Wilson, and Anssi H. Manninen. "Effects of beta-hydroxy-beta-methylbutyrate (HMB) on exercise performance and body composition across varying levels of age, sex, and training experience: A review." Nutr Metab (Lond) 5 (2008): 1.
Wilson, Gabrial 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)

Zmieniony przez - bodanis w dniu 2015-01-20 20:32:56

Na Binia działa, Ty Solaros się nie znasz

A tak poważnie, w USA już dawno przestano pimpować ten składnik bo już nikt normalny tego nie kupywał. U nas ciągle na topie i reklamach i naiwności konsumentów.

no i teraz już wszystko wiadomo - 100% sog

http://www.hmb.odzywki-sportowe.com.pl/kto-stosuje-hmb/21/283.html  - wg. tej strony nie należy kupować taniego HMB bo nie działa tak jak powinno. Trzeba kupować drogie HMB bo jest lepsze.
I zwolennicy zarzucą, że to wina ceny;d

SOG

Bralem na poczatku kariery z silka, jeszcze nie mialem wiedzy, puche z olimpa zjadlem i powiem szczerze... efektow nie bylo xD

DEXTROZER

no i teraz już wszystko wiadomo - 100% sog

to było wiadomo już dawno - zawsze pozostaje wiara,choć z 'naukowego punktu' widzenia ten suplement praktycznie nie robi nic!

zostaje jeszcze efekt placebo,psychika działa cuda,a przez sam efekt 'brania czegoś' może nam się wydawać że ten suplement (i nie tylko ten) działa

co niestety nie do końca jest prawdą

kto potrafi czytać ze zrozumieniem i wyciągać wnioski - wie czy działa i na kogo działa czy jakie dawki działają

dla średnio-zaawansowanych+ -> efekt znikomy,niezauważalny
dla początkujących ->efekt bardziej widoczny,ale nadal mały

te 100pln minimum/miesiac jakie musimy przeznaczyc na suplemantacje hmb - mozna wydać rozsądniej!

Potencjalne korzyści wynikające ze stosowania HMB można sobie zafundować suplementując BCAA

w sumie

w koncu cos pomiedzy 5 a 10% leucyny konwertuje do Beta-Hydroxy-Beta-Methylbutyrate

Binio reklamuje hmb bo mu za to placa, nie ma co sie spinac

ale nikt sie nie spina
jak sie uwaznie czyta badania na ktore sie powoluja - a nie 1 czy 2 zdania wyrwane z kontekstu - mozna dojsc do tych samych wnioskow o czym piszemy od dawna