HMB BetahydroxyBetamethylbutyrate Introduction Two forms of HMB Calcium

HMB Beta-hydroxy-Beta-methylbutyrate

Introduction Two forms of HMB: Calcium HMB (Ca. HMB) has been widely used commercially Recently developed free acid form HMB-FA Main metabolite of Leucine that prevents MPB 5% of dietary Leucine is oxidised into HMB Therefore HMB is often supplemented (Fuller et al. , 2010)

How it works Stimulates muscle protein synthesis(MPS) through an up-regulation of the mammalian target of rapamycin (m. TOR), which translates initiation of MPS Inhibits the ubiquitin-proteasome pathway, the major regulatory system of protein degradation in skeletal muscle (Wilkinson et al. , 2013; Wilson et al. , 2013 b)

HMB-FA vs. Ca. HMB (Fuller et al. , 2010)

HMB-FA vs Ca. HMB (Fuller et al. , 2010)

HMB-FA vs Ca. HMB Conclusions Quicker and greater plasma peaks of HMB Improved clearance and utilisation of HMB dosage (+25%) Evidence to support HMB-FA is the superior form of HMB. Although research is in infancy stage. (Fuller et al. , 2010)

HMB-FA Free acid form of HMB Five-carbon organic acid OH H 3 C CH 3 O CH 2 C OH (Fuller et al. , 2010)

HMB-FA on Recovery (Wilson et al. , 2013 b)

HMB-FA on Recovery Serum Creatine Kinase (CK) (Wilson et al. , 2013 b)

HMB-FA on Recovery PRS (Wilson et al. , 2013 b)

HMB-FA on Recovery MPB • One possible mechanism to underlie HMB’s capacity to speed recovery is its effects on MPB • The release of the muscle-specific metabolite 3 -MH has been used as an index of myofibrillar protein breakdown • Urinary 3 -MH: creatinine ratio approached significance • Suggests a lower rate of MPB in the HMB-FA supplementation condition (Wilson et al. , 2013 b)

HMB-FA on Recovery Supporting Articles (Davis et al. , 2012; Sikorski et al. , 2012)

HMB-FA on Recovery Supporting Articles Given over a short period (48 hrs) and without loading phase can blunt increases in MD and prevent decline in PRS to train following previous high volume, muscle damaging resistance training session in resistance trained ATHLETES Sikorski Over a 2 week high volume low recovery training cycle prevents overreaching and prevents typical rises in serum stress hormones and serum indices of MD in resistance trained males. Davis (Davis et al. , 2012; Sikorski et al. , 2012)

HMB-FA on Recovery Evidence Against (Gonzalez et al. , 2014)

HMB-FA on Recovery Evidence Against Subjective measures of leg pain, leg soreness and recovery showed no significant differences No significant differences in CK No dietary intervention before or throughout Dietary logs showed non significant differences in total kcal, macronutrient distribution or protein intake relative to body weight. (Gonzalez et al. , 2014)

HMB-FA on Recovery Evidence Against Participants were recreationally resistance trained males None were competitive athletes or described as experienced in resistance training Findings cannot be relate to experienced individuals or competitive athletes (Gonzalez et al. , 2014)

HMB-FA on Recovery Conclusions Increases mental perception of physical preparedness to train following high-volume, muscle-damaging resistance exercise. Blunt increases in serum indices of muscle damage Consumption of HMB-FA 30 min before exercise would be recommended to athletes seeking to speed recovery from high-volume, muscle-damaging resistance exercise. (Gonzalez et al. , 2014; Wilson et al. , 2013 b; Davis et al. , 2012; Sikorski et al. , 2012)

Overreaching (OR) ‘The accumulation of training and/or non training stress that leads to a long term decrement in performance capacity with or without related physiological and psychological signs and symptoms of overtraining in which restoration of performance capacity can take several days to several weeks’ (Halson and Jeukendrup, 2004)

HMB-FA during Overreaching (Wilson et al. , 2014)

HMB-FA during Overreaching Muscle Strength and Power in OR Phase HMB-FA Placebo Squat -0. 6% -5. 6% Bench -1. 0% -4. 8% Total Strength -0. 4% -4. 5% Total Strength -2. 0 ± 18. 6 kg -20. 2 ± 15. 2 kg (Wilson et al. , 2014)

HMB-FA during Overreaching Muscle Strength and Power HMB-FA interacts with training stimulus Prevent typical declines in performance During 2 -week taper Placebo regained baseline performance while HMB-FA groups had robust increases in strength and power (Wilson et al. , 2014)

HMB-FA during Overreaching Week of study 8 9 p value 10 CK (IU/I) Placebo 256 ± 119. 8 494 ± 119. 8 533 ± 119. 8 HMB-FA 256 ± 119. 8 288 ± 119. 8 250 ± 119. 8 Placebo 19. 1 ± 0. 8 21. 9 ± 1. 9 23. 5 ± 1. 9 HMB-FA 18. 9 ± 1. 9 19. 8 ± 1. 9 18. 8 ± 1. 9 0. 0001 Cortisol (ug/dl) 0. 003 (Wilson et al. , 2014)

HMB-FA during Overreaching Indicators of Muscle Damage & Serum Stress Hormones Blunt typical rise in CK, indicator of MD Blunt elevation in serum stress hormone Cortisol (Wilson et al. , 2014)

HMB-FA during Overreaching Week of study 8 9 p value 10 PRS Placebo 7. 9 ± 0. 8 5. 0 ± 0. 8 4. 6 ± 0. 8 HMB-FA 8. 4 ± 0. 7 7. 8 ± 0. 7 7. 6 ± 0. 7 0. 001 (Wilson et al. , 2014)

HMB-FA during Overreaching Conclusions PRS from previous bouts of exercise was significantly higher in HMB-FA group Indicates HMB-FA can have positive effect on cognitive perception of recovery Athletes believe they are better recovered and will have similar or improved performance via HMB-FA supplementation more so than Placebo. (Wilson et al. , 2014)

HMB-FA with ATP during Overreaching (Lowery et al. , 2014)

HMB-FA with ATP during Overreaching Placebo HMB-FA/ATP CK (IU/I) + 153 ± 62% +35 ± 17% PRS 7. 7± 0. 2 to 4. 4 ± 0. 3 8. 5 ± 0. 3 to 7. 4 ± 0. 2 Strength and Power -4. 3 to -5. 7% +1. 3% (Lowery et al. , 2014)

HMB-FA with ATP during Overreaching Conclusions Blunted rise in CK levels Improved PRS over 12 week Blunt increases in muscle damage Prevent declines in strength and power whilst maybe providing additional gains in strength (Lowery et al. , 2014)

HMB-FA Safety (Gallagher et al. , 2000)

HMB-FA Safety Consumption of 6 g HMB per day for one month No effect on cholesterol, hemoglobin, white blood cells, blood glucose, liver or kidney function (Gallagher et al. , 2000)

HMB-FA Safety (Nissen et al. , 2000)

HMB-FA Safety Could result in a decrease in the risk of heart attack and stroke. HMB can be consumed safely as an ergogenic aid for exercise. Objective measures of health and perception of wellbeing are generally enhanced. (Nissen et al. , 2000)

HMB-FA Doses & Timing (Gonzalez et al. , 2014; Lowery et al. , 2014; Wilson et al. , 2013 a; Wilson et al. , 2013 b; Davis et al. , 2012; Sikorski et al. , 2012)

HMB-FA Doses & Timing 3 g daily Three equal 1 g servings Training days 1 g 30 min prior to exercise with 1 g servings with two meals Non training days three equal 1 g servings with meals (Gonzalez et al. , 2014; Lowery et al. , 2014; Wilson et al. , 2013 a; Wilson et al. , 2013 b; Davis et al. , 2012; Sikorski et al. , 2012)

HMB-FA Availability HMB free acid is marketed under the trademark name Beta. TOR by Metabolic Technologies Inc. (Betator. com, 2015)

HMB-FA Availability Beta. TOR is exclusively carried by Muscletech through their Clear Muscle product (Bodybuilding. com, 2015)

HMB-FA Cost 84 Liquid Caps 168 Liquid Caps 42 1 g servings. 84 1 g servings. Taking the studied 3 g daily Taking the studied 3 g serving would last 14 days. £ 1. 97 per day. daily serving would last 28 days. £ 1. 78 per day. (Bodybuilding. com, 2015)

HMB-FA WADA & Informed Sport (Informed-sport. com, 2015; World Anti-Doping Agency, 2014)

HMB-FA WADA/INFORMED SPORT Muscletech’s products are currently not tested by Informed Sport for contamination with prohibited substances However all ingredients that are listed in Clear Muscle are not listed on the WADA 2015 prohibited list (Bodybuilding. com, 2015; Informed-sport. com, 2015; World Anti-Doping Agency, 2014)

HMB-FA Conclusions

HMB-FA vs Ca. HMB Improved clearance and utilisation of HMB dosage (+25%) Cost, Availability, Legal to use Cost is relatively expensive to general population however in professional athletic population could be feasible to use Only one product currently available however is sold through a widely used site and from a well established company All ingredients in the current available product are legal to consume based on WADA prohibited list (Bodybuilding. com, 2015; Informed-sport. com, 2015; Lowery et al. , 2014; World Anti-Doping Agency 2014; Wilson et al. , 2013 b; Davis et al. , 2012; Sikorski et al. , 2012; Fuller et al. , 2010)

HMB-FA Recovery and Overreaching Increases mental perception of physical preparedness to train following high-volume, muscle-damaging resistance exercise. Blunt increases in serum indices of muscle damage Athletes believe they are better recovered and will have similar or improved performance via HMB-FA supplementation more so than Placebo. Consumption of HMB-FA 30 min before exercise would be recommended to athletes seeking to speed recovery from high-volume, muscle-damaging resistance exercise. (Lowery et al. , 2014; Wilson et al. , 2013 b; Davis et al. , 2012; Sikorski et al. , 2012; Fuller et al. , 2010)

Athletes that would benefit? HMB-FA can be a multi-sport supplement and would provide benefits for athletes in the following: Athletes who are training in an overreaching phase Athletes undertaking resistance training programs Athletes requiring quicker recovery to perform multiple training sessions or competitive match scenarios over a short period of time Athletes on a restricted kcal intake Athletes aiming to increase LBM and reduce BF% (Lowery et al. , 2014; Wilson et al. , 2013 b; Davis et al. , 2012; Sikorski et al. , 2012; Fuller et al. , 2010)

References Betator. com, (2015). Beta. TOR | Metabolic Technologies, Inc. | Beta. TOR. [online] Available at: http: //www. betator. com [Accessed 11 Apr. 2015]. Bodybuilding. com, (2015). Muscle. Tech Clear Muscle at Bodybuilding. com. [online] Available at: http: //uk. bodybuilding. com/store/muscletech/performance-series-clearmuscle. html [Accessed 11 Apr. 2015]. Davis, G. , Lowery, R. , Duncan, N. , Sikorski, E. , Rathmacher, J. , Baier, S. , Morrison, T. , Dunsmore, K. , Naimo, M. , Walters, J. , Joy, J. , Wilson, S. and Wilson, J. (2012). The effects of beta-hydoxy-beta-methylbutyrate free acid supplementation on muscle damage, hormonal status, and performance following a high volume 2 -week overreaching cycle. Journal of the International Society of Sports Nutrition, 9(Suppl 1), p. P 4. Fuller, J. , Sharp, R. , Angus, H. , Baier, S. and Rathmacher, J. (2010). Free acid gel form of β-hydroxy-β-methylbutyrate (HMB) improves HMB clearance from plasma in human subjects compared with the calcium HMB salt. Br J Nutr, 105(03), pp. 367 -372. Gallagher, P. , Carrithers, J. , Godard, M. , Schulze, K. and Trappe, S. (2000). Beta- hydroxy-beta-methylbutyrate ingestion, Part II: effects on hematology, hepatic and renal function. Medicine and Science in Sports and Exercise, 32(12), pp. 2116 -2119.

References Gonzalez, A. , Stout, J. , Jajtner, A. , Townsend, J. , Wells, A. , Beyer, K. , Boone, C. , Pruna, G. , Mangine, G. , Scanlon, T. , Bohner, J. , Oliveira, L. , Fragala, M. and Hoffman, J. (2014). Effects of β-hydroxy-βmethylbutyrate free acid and cold water immersion on post-exercise markers of muscle damage. Amino Acids, 46(6), pp. 1501 -1511. Halson, S. and Jeukendrup, A. (2004). Does Overtraining Exist? . Sports Medicine, 34(14), pp. 967 -981. Informed-sport. com, (2015). Home | Informed-Sport. [online] Available at: http: //informed-sport. com [Accessed 11 Apr. 2015]. Lowery, R. , Joy, J. , Rathmacher, J. , Baier, S. , Fuller, J. , Shelley, M. , Jäeger, R. , Purpura, M. , Wilson, S. and Wilson, J. (2014). Interaction of Beta-Hydroxy-Beta-Methylbutyrate Free Acid (HMB-FA) and Adenosine Triphosphate (ATP) on Muscle Mass, Strength, and Power in Resistance Trained Individuals. Journal of Strength and Conditioning Research, p. 1. Nissen, S. , Sharp, R. , Panton, L. , Vukovich, M. , Trappe, S. and Fuller Jr, J. (2000). Beta- hydroxy-beta -methylbutyrate (HMB) supplementation in humans is safe and may decrease cardiovascular risk factors. J Nutr, 130, pp. 1937– 1945. Sikorski, E. , Wilson, J. , Lowery, R. , Duncan, N. , Davis, G. , Rathmacher, J. , Baier, S. , Naimo, M. , Wilson, S. , Dunsmore, K. , Walters, J. , Joy, J. and Morrison, T. (2012). The acute effects of a free acid beta-hydoxy-beta-methyl butyrate supplement on muscle damage following resistance training: a randomized, double-blind, placebo-controlled study. Journal of the International Society of Sports Nutrition, 9(Suppl 1), p. P 27.

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