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Hmb
- Topic starter rexprurio
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is troep..
is alleen handig de eerste paar weken dat je traint daarna gaat je lichaam uit zichzelf ruim genoeg hmb maken en is supplementeren overbodig..
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Ligt eraan hoelang je al traint. Na een tijdje gaat je lichaam het idd zelf aanmaken, maar als je zoals de meeste of een niet goed uitgedacht schema zit en je overtraind kan je er nog best een goede reactie op hebben. Maar dan werk je verkeerd om je begin met de oorzaak = overtrainen
Tja, ik ben van mening dat het in combi met een goed dieet wel kan werken. Binnenkort probeer ik zelf een hogeren dosis (6gr) en zal deze resultaten hier vermelden. Met de eerdere dosis van 3gr (in een WG) had ik wel aardige resultaten.
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Merkte niets van. Nou voor die prijs...
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ja jij ja..
had je toen wel een goede voeding?
en rustte je wel voldoende?
heb HMB van mdoubleyou gebruikt en had snel resultaat. heb het echter slechts 2x4 wkn (samen met creatine) gebruikt. op langere termijn wordt het effect wellicht minder.
werkt vooral goed ism creatine. zonder creatine schijn je er weinig effect mee te sorteren.
werkt vooral goed ism creatine. zonder creatine schijn je er weinig effect mee te sorteren.
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Ik kreeg er bulten van onder me rechter oksel.. het enige supplement waarbij ik een bijwerking had.. dikke vetbult onder me oksel die de arts weggesneden heeft,
Ik kan een zooi onderzoeken geven die voor en nadelen geven. Zal van beide eentje posten:
Creatine and beta-hydroxy-beta-methylbutyrate (HMB) additively increase lean body mass and muscle strength during a weight-training program.
Jowko E, Ostaszewski P, Jank M, Sacharuk J, Zieniewicz A, Wilczak J, Nissen S.
Institute of Sport and Physical Education, Biala Podlaska, Academy of Physical Education, Warsaw, Poland.
We investigated whether creatine (CR) and beta-hydroxy-beta-methylbutyrate (HMB) act by similar or different mechanisms to increase lean body mass (LBM) and strength in humans undergoing progressive resistance-exercise training. In this double-blind, 3-wk study, subjects (n = 40) were randomized to placebo (PL; n = 10), CR (20.0 g of CR/d for 7 d followed by 10.0 g of CR/d for 14 d; n = 11), HMB (3.0 g of HMB/d; n = 9), or CR-and-HMB (CR/HMB; n = 10) treatment groups. Over 3 wk, all subjects gained LBM, which was assessed by bioelectrical impedance analysis. The CR, HMB and CR/HMB groups gained 0.92, 0.39, and 1.54 kg of LBM, respectively, over the placebo group, with a significant effect with CR supplementation (main effect P = 0.05) and a trend with HMB supplementation (main effect P = 0.08). These effects were additive because there was no interaction between CR and HMB (CR x HMB main effect P = 0.73). Across all exercises, HMB, CR, and CR/HMB supplementation caused accumulative strength increases of 37.5, 39.1, and 51.9 kg, respectively, above the placebo group. The exercise-induced rise in serum creatine phosphokinase was markedly suppressed with HMB supplementation (main effect P = 0.01). However, CR supplementation antagonized the HMB effects on serum creatine phosphokinase (CR x HMB interactive effect P = 0.04). Urine urea nitrogen and plasma urea were not affected by CR supplementation, but both decreased with HMB supplementation (HMB effect P < 0.05), suggesting a nitrogen-sparing effect. In summary, CR and HMB can increase LBM and strength, and the effects are additive. Although not definitive, these results suggest that CR and HMB act by different mechanisms.
Publication Types:
Clinical Trial
Randomized Controlled Trial
PMID: 11448573 [PubMed - indexed for MEDLINE]
------------------------------------------------------------------
ß-Hydroxy-ß-methylbutyrate (HMB) supplementation does not affect change in strength or body composition during resistance training in trained men. :
Gary Slater, David Jenkins, Peter Logan, Hamilton Lee, Matthew Vukovich, John A. Rathmacher, and Allan G. Hahn. (2001). B-Hydroxy-B-Methylbutyrate (HMB) Supplementation Does Not Affect Changes in Strength or Body Composition During Resistance Training in Trained Men. International Journal of Sport Nutrition & Exercise Metabolism, 11 (3).
This investigation evaluated the effects of oral b-Hydroxy-b-Methylbutyrate (HMB) supplementation on training responses in resistance-trained male athletes who were randomly administered HMB in standard encapsulation (SH), HMB in time release capsule (TRH), or placebo (P) in a double-blind fashion. Subjects ingested 3 g á day-1 of HMB or placebo for 6 weeks. Tests were conducted pre-supplementation and following 3 and 6 weeks of supplementation. The testing battery assessed body mass, body composition (using dual energy x-ray absorptiometry), and 3-repetition maximum isoinertial strength, plus biochemical parameters, including markers of muscle damage and muscle protein turnover. While the training and dietary intervention of the investigation resulted in significant strength gains (p < .001) and an increase in total lean mass (p = .01), HMB administration had no influence on these variables. Likewise, biochemical markers of muscle protein turnover and muscle damage were also unaffected by HMB supplementation. The data indicate that 6 weeks of HMB supplementation in either SH or TRH form does not influence changes in strength and body composition in response to resistance training in strength-trained athletes.
Creatine and beta-hydroxy-beta-methylbutyrate (HMB) additively increase lean body mass and muscle strength during a weight-training program.
Jowko E, Ostaszewski P, Jank M, Sacharuk J, Zieniewicz A, Wilczak J, Nissen S.
Institute of Sport and Physical Education, Biala Podlaska, Academy of Physical Education, Warsaw, Poland.
We investigated whether creatine (CR) and beta-hydroxy-beta-methylbutyrate (HMB) act by similar or different mechanisms to increase lean body mass (LBM) and strength in humans undergoing progressive resistance-exercise training. In this double-blind, 3-wk study, subjects (n = 40) were randomized to placebo (PL; n = 10), CR (20.0 g of CR/d for 7 d followed by 10.0 g of CR/d for 14 d; n = 11), HMB (3.0 g of HMB/d; n = 9), or CR-and-HMB (CR/HMB; n = 10) treatment groups. Over 3 wk, all subjects gained LBM, which was assessed by bioelectrical impedance analysis. The CR, HMB and CR/HMB groups gained 0.92, 0.39, and 1.54 kg of LBM, respectively, over the placebo group, with a significant effect with CR supplementation (main effect P = 0.05) and a trend with HMB supplementation (main effect P = 0.08). These effects were additive because there was no interaction between CR and HMB (CR x HMB main effect P = 0.73). Across all exercises, HMB, CR, and CR/HMB supplementation caused accumulative strength increases of 37.5, 39.1, and 51.9 kg, respectively, above the placebo group. The exercise-induced rise in serum creatine phosphokinase was markedly suppressed with HMB supplementation (main effect P = 0.01). However, CR supplementation antagonized the HMB effects on serum creatine phosphokinase (CR x HMB interactive effect P = 0.04). Urine urea nitrogen and plasma urea were not affected by CR supplementation, but both decreased with HMB supplementation (HMB effect P < 0.05), suggesting a nitrogen-sparing effect. In summary, CR and HMB can increase LBM and strength, and the effects are additive. Although not definitive, these results suggest that CR and HMB act by different mechanisms.
Publication Types:
Clinical Trial
Randomized Controlled Trial
PMID: 11448573 [PubMed - indexed for MEDLINE]
------------------------------------------------------------------
ß-Hydroxy-ß-methylbutyrate (HMB) supplementation does not affect change in strength or body composition during resistance training in trained men. :
Gary Slater, David Jenkins, Peter Logan, Hamilton Lee, Matthew Vukovich, John A. Rathmacher, and Allan G. Hahn. (2001). B-Hydroxy-B-Methylbutyrate (HMB) Supplementation Does Not Affect Changes in Strength or Body Composition During Resistance Training in Trained Men. International Journal of Sport Nutrition & Exercise Metabolism, 11 (3).
This investigation evaluated the effects of oral b-Hydroxy-b-Methylbutyrate (HMB) supplementation on training responses in resistance-trained male athletes who were randomly administered HMB in standard encapsulation (SH), HMB in time release capsule (TRH), or placebo (P) in a double-blind fashion. Subjects ingested 3 g á day-1 of HMB or placebo for 6 weeks. Tests were conducted pre-supplementation and following 3 and 6 weeks of supplementation. The testing battery assessed body mass, body composition (using dual energy x-ray absorptiometry), and 3-repetition maximum isoinertial strength, plus biochemical parameters, including markers of muscle damage and muscle protein turnover. While the training and dietary intervention of the investigation resulted in significant strength gains (p < .001) and an increase in total lean mass (p = .01), HMB administration had no influence on these variables. Likewise, biochemical markers of muscle protein turnover and muscle damage were also unaffected by HMB supplementation. The data indicate that 6 weeks of HMB supplementation in either SH or TRH form does not influence changes in strength and body composition in response to resistance training in strength-trained athletes.
This study showed that with either 3 or 6 grams of HMB per day there was an increase in peak muscle torques and a decrease in plasma CPK after resistance training. :
Beta-hydroxy-beta-methylbutyrate ingestion, Part I: effects on strength and fat free mass.
Gallagher PM, Carrithers JA, Godard MP, Schulze KE, Trappe SW.
Human Performance Laboratory, Ball State University, Muncie, IN 47306, USA.
PURPOSE: The purpose of this investigation was 1) to determine whether HMB supplementation results in an increase in strength and FFM during 8 wk of resistance training and 2) determine whether a higher dose of HMB provides additional benefits. METHODS: Thirty-seven, untrained, college-aged men were assigned to one of three groups: 0, 38, or 76 mg x kg(-1) x d(-1) of HMB (approximately equal to 3 and 6 g x d(-1), respectively). Resistance training consisted of 10 different exercises performed 3 d x wk(-1) for 8 wk at 80% of 1-repetition maximum (1RM). The 1RM was reevaluated every 2 wk with workloads adjusted accordingly. RESULTS: No differences were observed in 1RM strength among the groups at any time. However, the 38 mg x kg (-1) x d(-1) group showed a greater increase in peak isometric torque than the 0 or 76 mg.kg(-1) x d(-1) groups (P < 0.05). The 76 mg x kg(-1) x d(-1) group had a greater increase in peak isokinetic torque than the 0 or 38 mg x kg(-1) x d(-1) groups at 2.1, -3.15, and -4.2 rad x s(-1) (P < 0.05). Plasma creatine phosphokinase (CPK) activity was greater for the 0 mg x kg(-1) x d(-1) versus the 38 or 76 mg x kg(-1) x d(-1) groups at 48 h after the initial training bout (P < 0.05). In addition, no differences were observed in body fat between the three groups. However, the 38 mg x kg(-1) x d(-1) group exhibited a greater increase in FFM (P < 0.05). CONCLUSIONS: Although the IRM strength gains were not significantly different, HMB supplementation appears to increase peak isometric and various isokinetic torque values, and increase FFM and decrease plasma CPK activity. Lastly, it appears that higher doses of HMB (i.e., > 38 mg x kg(-1) x d(-1)) do not promote strength or FFM gains.
Publication Types:
Clinical Trial
Randomized Controlled Trial
Beta-hydroxy-beta-methylbutyrate ingestion, Part I: effects on strength and fat free mass.
Gallagher PM, Carrithers JA, Godard MP, Schulze KE, Trappe SW.
Human Performance Laboratory, Ball State University, Muncie, IN 47306, USA.
PURPOSE: The purpose of this investigation was 1) to determine whether HMB supplementation results in an increase in strength and FFM during 8 wk of resistance training and 2) determine whether a higher dose of HMB provides additional benefits. METHODS: Thirty-seven, untrained, college-aged men were assigned to one of three groups: 0, 38, or 76 mg x kg(-1) x d(-1) of HMB (approximately equal to 3 and 6 g x d(-1), respectively). Resistance training consisted of 10 different exercises performed 3 d x wk(-1) for 8 wk at 80% of 1-repetition maximum (1RM). The 1RM was reevaluated every 2 wk with workloads adjusted accordingly. RESULTS: No differences were observed in 1RM strength among the groups at any time. However, the 38 mg x kg (-1) x d(-1) group showed a greater increase in peak isometric torque than the 0 or 76 mg.kg(-1) x d(-1) groups (P < 0.05). The 76 mg x kg(-1) x d(-1) group had a greater increase in peak isokinetic torque than the 0 or 38 mg x kg(-1) x d(-1) groups at 2.1, -3.15, and -4.2 rad x s(-1) (P < 0.05). Plasma creatine phosphokinase (CPK) activity was greater for the 0 mg x kg(-1) x d(-1) versus the 38 or 76 mg x kg(-1) x d(-1) groups at 48 h after the initial training bout (P < 0.05). In addition, no differences were observed in body fat between the three groups. However, the 38 mg x kg(-1) x d(-1) group exhibited a greater increase in FFM (P < 0.05). CONCLUSIONS: Although the IRM strength gains were not significantly different, HMB supplementation appears to increase peak isometric and various isokinetic torque values, and increase FFM and decrease plasma CPK activity. Lastly, it appears that higher doses of HMB (i.e., > 38 mg x kg(-1) x d(-1)) do not promote strength or FFM gains.
Publication Types:
Clinical Trial
Randomized Controlled Trial
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- 7 mrt 2003
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HMB Frequently Asked Questions
What is HMB?
HMB stands for beta-hydroxy beta-methylbutyrate and it is produced in the body from proteins containing the amino acid leucine. HMB is a part of the food chain -- we eat it every day and our bodies produce it naturally.
What does HMB do in the body?
HMB appears to play a significant role in the way our bodies build new muscle tissue and burn fat. When test subjects consumed supplemental HMB and engaged in weight-training exercise, HMB appeared to minimize the muscle tissue breakdown that occurs naturally after strenuous activity. With less muscle damage to repair, the body appears to speed up the rate at which it builds new muscle tissue and in turn seems to burn more fat.
[Abeelding niet meer beschikbaar]
How does HMB stack up scientifically?
HMB has been thoroughly studied in human clinical research trials which have formed the basis for HMB nutritional uses. Recognized experts at major universities have been conducting HMB research for more than twelve years. In these studies, HMB was found to have a number of beneficial effects, including producing better results faster from intense exercise. The list of HMB clinical studies is continually growing. Currently there are about 30 human clinical studies completed, many of which have been published as peer-reviewed papers, and there are still more ongoing studies with HMB. Links to many of the abstracts of the studies can be found in the 'Publications' section under 'About HMB'!
What can I expect?
In clinical studies HMB uses have consistently gained about 2 times the lean muscle size and strength and have also lost more than twice as much fat with exercise when compared with control test subjects. Ongoing research suggests that HMB supplementation also provides benefits to runners, cyclists, and other endurance-training individuals.
How does HMB work?
The working theory is that HMB helps prevent a phenomenon known as proteolysis, which is the natural process of breaking down muscle that occurs after strenuous activity. It appears that HMB supplementation may help the body get a head start on the recovery process by minimizing the amount of "muscle damage" and ensuing protein degradation after exercise. It is theorized that HMB is a building block for intra-muscular cholesterol which your muscle needs after vigorous exercise for repair and growth.
Who might benefit from HMB supplementation?
HMB supplementation may very well be something that could benefit virtually everyone, especially those who work out and train.
Does HMB work for women?
Yes, published research results show that women who take supplemental HMB and exercise enhanced strength and lean gains and increased fat loss.
How long does it take to see effects from HMB?
Studies show that measurable increases in strength and lean body mass can occur in only a couple of weeks, however, it will most likely take three or four weeks to produce results that will also be noticed by friends and co-workers.
Does HMB have any negative side effects?
Extensive clinical studies have been conducted to specifically evaluate the safety of HMB and no negative side effects have been recorded in both men and women whether young or elderly. A summary of the effects of HMB on hematology, emotional profile and adverse effects as measured in 9 clinical studies showed only positive effects on cholesterol (7% decrease) and blood pressure (4.4 mm of Hg decrease). [Click here to see the abstract of this paper]
Who should NOT take HMB?
Pregnant or lactating women are advised against taking HMB because safety studies have not yet been conducted for these populations. Also, individuals with any known medical problems and adolescents should consult with their physicians prior to using HMB, as they should with all dietary supplements.
What is the recommended dosage?
The recommended dosage is three grams per day for average size individuals. If you want to "customize" your dosage, research has shown that 38 mg/kg body weight each day is optimal and that little or no added benefit is gained from increasing this recommended dosage.
Are there any other supplements that I should use with HMB?
Recent research shows that HMB combined with creatine produces greater results than either HMB or creatine alone. HMB should be taken in combination with a balanced diet containing a daily protein intake of ~1 gram per pound of body weight, especially if you are actively exercising. If your diet isn't balanced or your protein intake is low then HMB should be combined with the appropriate vitamin, mineral, protein or energy supplement to balance out your diet.
How can I tell if the HMB is a licensed product?
Currently all genuine sources of HMB are required to carry one or more of the following Patent Numbers on the label: 4,992,470, 5,348,979, 5,360,613, 6,031,000, or 6,103,764. If at least one of these patent numbers is not on the package, it is likely not HMB. [Click here to see more information on HMB patents and licensing]
What is HMB?
HMB stands for beta-hydroxy beta-methylbutyrate and it is produced in the body from proteins containing the amino acid leucine. HMB is a part of the food chain -- we eat it every day and our bodies produce it naturally.
What does HMB do in the body?
HMB appears to play a significant role in the way our bodies build new muscle tissue and burn fat. When test subjects consumed supplemental HMB and engaged in weight-training exercise, HMB appeared to minimize the muscle tissue breakdown that occurs naturally after strenuous activity. With less muscle damage to repair, the body appears to speed up the rate at which it builds new muscle tissue and in turn seems to burn more fat.
[Abeelding niet meer beschikbaar]
How does HMB stack up scientifically?
HMB has been thoroughly studied in human clinical research trials which have formed the basis for HMB nutritional uses. Recognized experts at major universities have been conducting HMB research for more than twelve years. In these studies, HMB was found to have a number of beneficial effects, including producing better results faster from intense exercise. The list of HMB clinical studies is continually growing. Currently there are about 30 human clinical studies completed, many of which have been published as peer-reviewed papers, and there are still more ongoing studies with HMB. Links to many of the abstracts of the studies can be found in the 'Publications' section under 'About HMB'!
What can I expect?
In clinical studies HMB uses have consistently gained about 2 times the lean muscle size and strength and have also lost more than twice as much fat with exercise when compared with control test subjects. Ongoing research suggests that HMB supplementation also provides benefits to runners, cyclists, and other endurance-training individuals.
How does HMB work?
The working theory is that HMB helps prevent a phenomenon known as proteolysis, which is the natural process of breaking down muscle that occurs after strenuous activity. It appears that HMB supplementation may help the body get a head start on the recovery process by minimizing the amount of "muscle damage" and ensuing protein degradation after exercise. It is theorized that HMB is a building block for intra-muscular cholesterol which your muscle needs after vigorous exercise for repair and growth.
Who might benefit from HMB supplementation?
HMB supplementation may very well be something that could benefit virtually everyone, especially those who work out and train.
Does HMB work for women?
Yes, published research results show that women who take supplemental HMB and exercise enhanced strength and lean gains and increased fat loss.
How long does it take to see effects from HMB?
Studies show that measurable increases in strength and lean body mass can occur in only a couple of weeks, however, it will most likely take three or four weeks to produce results that will also be noticed by friends and co-workers.
Does HMB have any negative side effects?
Extensive clinical studies have been conducted to specifically evaluate the safety of HMB and no negative side effects have been recorded in both men and women whether young or elderly. A summary of the effects of HMB on hematology, emotional profile and adverse effects as measured in 9 clinical studies showed only positive effects on cholesterol (7% decrease) and blood pressure (4.4 mm of Hg decrease). [Click here to see the abstract of this paper]
Who should NOT take HMB?
Pregnant or lactating women are advised against taking HMB because safety studies have not yet been conducted for these populations. Also, individuals with any known medical problems and adolescents should consult with their physicians prior to using HMB, as they should with all dietary supplements.
What is the recommended dosage?
The recommended dosage is three grams per day for average size individuals. If you want to "customize" your dosage, research has shown that 38 mg/kg body weight each day is optimal and that little or no added benefit is gained from increasing this recommended dosage.
Are there any other supplements that I should use with HMB?
Recent research shows that HMB combined with creatine produces greater results than either HMB or creatine alone. HMB should be taken in combination with a balanced diet containing a daily protein intake of ~1 gram per pound of body weight, especially if you are actively exercising. If your diet isn't balanced or your protein intake is low then HMB should be combined with the appropriate vitamin, mineral, protein or energy supplement to balance out your diet.
How can I tell if the HMB is a licensed product?
Currently all genuine sources of HMB are required to carry one or more of the following Patent Numbers on the label: 4,992,470, 5,348,979, 5,360,613, 6,031,000, or 6,103,764. If at least one of these patent numbers is not on the package, it is likely not HMB. [Click here to see more information on HMB patents and licensing]
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- 7 mrt 2003
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allerlei studies over HMB
http://www.hmb.org/refereed_pub.cfm
http://www.hmb.org/refereed_pub.cfm
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