All in all athletes looking to increase both muscular hypertrophy
and strength while avoiding overtraining and delayed onset muscle
soreness (DOMS) should seriously consider supplementing with
HMB. Individuals looking to lose body fat can also take advantage
of the results from HMB. It is quite clear from scientific research
that HMB is undoubtedly a performance enhancing supplement that
should be considered by most high performance athletes.
It appears that the most effective and non-toxic dose of HMB
when combined with regular exercise seems to be anywhere from
3-5 grams. There are no known side effects or toxicity as long
as HMB is supplemented correctly with its proper dosage. HMB
may also be in its most potent state when combined with creatine
and other amino acids such as arginine and glutamine. HMB should
be taken with food either before training, near bedtime, or both.
According to consumerlab.com and other valid sources some of
the best HMB products include: SciFit HMB, Eclipse Triple Potency
HMB, EAS HMB, Optimum Nutrition Mega-Potency HMB, MHP A-Bomb,
PrimaForce HMB Fuel, Beverly International Muscle Synergy, and
36. Someren KA, Edwards AJ, Howatson G. Supplementation with
beta-hydroxy-beta-methylbutyrate (HMB) and alpha-ketoisocaproic
acid (KIC) reduces signs and symptoms of exercise-induced muscle
damage in man. Int J Sport Nutr Exerc Metab. 2005 Aug; 15(4):
37. Panton LB, Rathmacher JA, Baier S, Nissen S. Nutritional
supplementation of the leucine metabolite beta-hydroxy-beta-methylbutyrate
(hmb) during resistance training. Nutrition. 2000 Sep; 16(9):
38. Nissen S, Sharp R, Ray M, Rathmacher JA, Rice D, Fuller
JC Jr, Connelly AS, Abumrad N. Effect of leucine metabolite beta-hydroxy-beta-methylbutyrate
on muscle metabolism during resistance-exercise training. J Appl
Physiol. 1996 Nov;81(5): 2095-104.
39. Jowko E, Ostaszewski P, Jank M, Sacharuk J, Zieniewicz
A, Wilczak J, Nissen S. Creatine and beta-hydroxy-beta-methylbutyrate
(HMB) additively increase lean body mass and muscle strength
during a weight-training program. Nutrition. 2001 Jul-Aug;17(7-8):558-66.
86. Nissen S, Wolinsky I, Driskell J, Turpin A, Beer C, Feliciano
J. HMB. Nutritional Ergogenic Aids. 2004; 152-154.