HMB, or beta-hydroxy beta-methylbutyrate, is a compound that is naturally produced by the body when it breaks down the amino acid leucine. It was first discovered in the 1950s, but it wasn’t until the 1990s that its potential benefits for athletes began to be explored.
When HMB first hit the market it was announced as the wonder supplement with more potency than anabolic steroids, however it was quickly forgotten and there were claims suggesting that it doesn’t really do much and that it’s nothing but a scam (false). Let’s break it down and discuss how to unlock the power of HMB and take our fasting to the next level.
I’ve first heard about HMB in 2000s, a friend of mine who was a competitive sprinter and also a passionate gymgoer kept mentioning how incredible this supplement is. He had a really impressive physique and a very low bodyfat percentage (which is typical for competitive sprinters) so he definitely knew what he was talking about. Fascinated by his experience with this supplement I have decided to try it myself. I have been using HMB periodically since then and have absolutely no doubt that it’s an amazing supplement, however, over the years I discovered that it’s true potential comes to light when we combine it with fasting or intermittent fasting.
HMB is a metabolite of the essential amino acid leucine, which is found in many high-protein foods, such as meat, dairy, and eggs. HMB is thought to have anabolic effects, meaning it helps build muscle and improve exercise performance. HMB has been studied for its potential to improve athletic performance and promote muscle growth, but it has also been researched for its potential benefits in other areas, including weight loss and metabolic health. It is also believed to have anti-catabolic effects, meaning it may help prevent muscle breakdown – this is huge if you’re training in a fasted state.
How HMB can help with fasting and intermittent fasting
Fasting and intermittent fasting are dietary patterns that have gained popularity in recent years due to their potential health benefits. These eating patterns involve periods of time without food, which can help improve insulin sensitivity, increase autophagy (the process by which the body clears out damaged cells), and reduce inflammation.
HMB may be particularly helpful for people who are fasting or practicing intermittent fasting because it has been shown to have several potential benefits for muscle health and metabolism.
- Maintains muscle mass
One concern with fasting or intermittent fasting is that it may lead to muscle loss. However, HMB, being a very powerful anti-catabolic has been shown to help prevent muscle breakdown during periods of calorie restriction or fasting. A study published in the Journal of the International Society of Sports Nutrition found that HMB supplementation helped preserve muscle mass in participants who were in a calorie deficit.
- Improves exercise performance
HMB has also been shown to improve exercise performance, which can be especially beneficial during fasting or intermittent fasting. The same study published Journal of Strength and Conditioning Research found that HMB supplementation improved strength and power in athletes during a period of calorie restriction. Other studies have suggested that athletes who use HMB experience greater improvements in strength, power, and endurance.
- Reduces inflammation
Inflammation is a natural process that occurs in the body in response to injury or illness, but chronic inflammation can contribute to many health problems. HMB has been shown to have anti-inflammatory effects, which may help reduce inflammation and improve overall health. A study published in the Journal of Nutrition found that HMB supplementation reduced markers of inflammation in older adults.
- Supports weight loss
While weight loss is not the primary goal of fasting or intermittent fasting, it can be a welcome side effect for many people. HMB has been shown to support weight loss by promoting fat loss and preserving lean muscle mass. The Journal of Applied Physiology study I’ve mentioned above found that HMB supplementation increased fat oxidation and reduced fat mass in healthy adults.
Dosage and safety considerations
The optimal dosage of HMB for fasting or intermittent fasting is not yet clear, as most studies have used different dosages and durations of supplementation. However, a typical dose ranges from 2-6 grams per day.
HMB is generally considered safe, with few reported side effects. However, high doses may cause gastrointestinal distress, and people with liver or kidney disease should avoid HMB supplementation. It does not significantly impact insulin levels or digestive processes and can be safely used during a fast without breaking it.
HMB is a truly wonderful, underrated and disregarded supplement, however its true potential is unlocked when we combine it with fasting or intermittent fasting and a consistent training and nutrition routine. Preventing muscle breakdown while accelerating fat loss and also increasing performance while not breaking your fast? Sounds like a perfect combination of effects to take fasting athletes and their training to the next level.
Sources:
- “β-Hydroxy-β-Methylbutyrate (HMB) Supplementation in Humans Is Safe and Effective in the Attenuation of Exercise-Induced Muscle Damage” – This study, published in the Journal of the International Society of Sports Nutrition, found that HMB supplementation during intermittent fasting was effective in reducing muscle damage and improving muscle recovery in trained athletes. Link: https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0189-5
- “Effects of β-hydroxy-β-methylbutyrate on body composition and muscle damage in resistance-trained males during heavy resistance training and calorie restriction” – This study, published in the Journal of the International Society of Sports Nutrition, found that HMB supplementation during calorie restriction and heavy resistance training helped to preserve lean body mass and reduce muscle damage in trained males. Link: https://jissn.biomedcentral.com/articles/10.1186/s12970-016-0144-y
- “Effects of β-hydroxy-β-methylbutyrate (HMB) on exercise performance and body composition across varying levels of age, sex, and training experience: A review” – This review article, published in the Nutrition & Metabolism journal, examines the effects of HMB supplementation on exercise performance and body composition in various populations, including those practicing intermittent fasting. Link: https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/s12986-018-0271-1