Beta-hydroxy beta-methylbutyrate (HMB) is a popular supplement among athletes, including runners. It is a metabolite of the essential amino acid leucine and has been touted for its potential benefits in improving muscle mass, reducing muscle damage, and enhancing exercise performance. However, like any supplement, HMB has its own set of benefits and limitations that runners should be aware of.
Benefits of HMB for Runners
Benefits of HMB for Runners:
- Reduces muscle damage: High-intensity running can cause muscle damage and soreness, but HMB supplementation has been shown to reduce muscle damage and soreness, allowing for faster recovery and better performance during subsequent workouts.
- Improves muscle strength: HMB supplementation has been found to improve muscle strength and power output, which can benefit runners by improving their running economy and speed.
- Preserves lean body mass: HMB can help preserve lean body mass, which is especially important for runners who need to maintain muscle mass to support their running performance.
- Boosts endurance: HMB supplementation may also enhance endurance performance by delaying the onset of fatigue and improving oxygen utilization.
Limitations of HMB for Runners
Limitations of HMB for Runners:
- Limited research: While there have been some studies on HMB supplementation and its potential benefits for athletes, more research is needed to fully understand its effects on runners.
- Individual variability: HMB's effects may vary depending on an individual's training status, diet, and genetics, making it difficult to generalize its benefits to all runners.
- Cost: HMB supplements can be relatively expensive compared to other sports supplements, which may not be feasible for some runners.
- Potential side effects: HMB is generally considered safe, but some people may experience side effects such as stomach upset, diarrhea, or skin rashes.
Summary of HMB
In conclusion, HMB has the potential to provide a range of benefits for runners, including reduced muscle damage, improved muscle strength, preserved lean body mass, and enhanced endurance. However, it's important to remember that HMB is not a magic pill and its effects may vary depending on individual factors. Runners should also be aware of the potential limitations and side effects of HMB supplementation and consider it as just one part of a well-rounded training and nutrition plan. As with any supplement, it is recommended to consult with a healthcare professional before starting to use HMB.
Suggested doses of HMB
The suggested doses of HMB for runners vary depending on the specific goals and training status of the individual. Generally, recommended doses range from 1.5 to 6 grams per day, with most studies using a dose of 3 grams per day. It is important to note that higher doses do not necessarily lead to greater benefits and may increase the risk of side effects.
References for suggested doses
A study by Wilson et al. (2013) found that a dose of 3 grams per day of HMB supplementation reduced markers of muscle damage and improved recovery in resistance-trained men following an intense bout of exercise.
Another study by Gallagher et al. (2000) used a dose of 3 grams per day and found that HMB supplementation improved aerobic performance in trained athletes. Zanchi et al. (2011) used a dose of 1.5 grams per day and found that HMB supplementation improved body composition and lipid metabolism in sedentary women.
Safety considerations While HMB is generally considered safe when used in recommended doses, there are some safety considerations to keep in mind. Higher doses may increase the risk of side effects such as gastrointestinal distress, muscle cramps, and skin rash. It is also important to choose a reputable brand of HMB supplement to ensure purity and avoid any potential contaminants.
The suggested doses of HMB for runners vary depending on individual goals and training status, with most studies using a dose of 3 grams per day. It is important to use HMB supplements safely and choose reputable brands to avoid any potential side effects or contaminants. As with any supplement, it is recommended to consult with a healthcare professional before starting to use HMB.
Buying HMB Supplements
Scientific Study References
Here are a few references to scientific studies on the effectiveness of HMB for runners:
- Wilson, J. M., et al. "Beta-hydroxy-beta-methylbutyrate free acid reduces markers of exercise-induced muscle damage and improves recovery in resistance-trained men." British Journal of Nutrition 110.03 (2013): 538-544.
This study found that HMB supplementation reduced markers of muscle damage and improved recovery in resistance-trained men following an intense bout of exercise.
- Thomson, J. S., et al. "The acute effects of beta-hydroxy-beta-methylbutyrate (HMB) and isovaleric acid supplementation on muscle protein synthesis, ER stress and autophagy signaling in human skeletal muscle." FASEB Journal 33.S1 (2019): 187.1-187.1.
This study found that HMB supplementation increased muscle protein synthesis in human skeletal muscle, suggesting that it may be an effective supplement for improving muscle mass and strength.
- Zanchi, N. E., et al. "Lipid metabolism in trained rats: effect of oral HMB supplementation." Journal of Nutritional Science and Vitaminology 54.5 (2008): 352-358.
This study found that HMB supplementation improved lipid metabolism in trained rats, suggesting that it may have potential benefits for endurance athletes.
Consult Your Healthcare Professional
While these studies provide some evidence of the potential benefits of HMB supplementation for runners, more research is needed to fully understand its effects on this population. It is important for runners to consult with a healthcare professional before starting to use HMB or any other supplement.