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In the recent review “ISSN exercise & sports nutrition review: research & recommendations” by the International Society of Sports Nutrition (ISSN), HMB was rated in the second highest category of possibly effective supplements for muscle building and performance. In this review, HMB was classified as a supplement that promotes general health and that helps athletes “tolerate” heavy periods of training. The ISSN based their placement of HMB and their conclusions on credible studies that demonstrate the effectiveness of HMB.
The review states that HMB, supplemented at 1.5 to 3 g/day, has shown increases in muscle mass and strength, particularly in untrained subjects. The ISSN said that gains in muscle strength and mass have typically been between 0.5 to 1 kg greater for those taking HMB than gains seen in control subjects during a period of three to six weeks. The review also states that HMB has been shown to help reduce the catabolic effects of intense exercise and could have additive effects when taken with creatine.
By reviewing various studies of HMB, the ISSN concludes that HMB helps improve training adaptations for both trained and untrained athletes, as well as reduces protein breakdown after intense training periods.
To learn more about this review, visit the publications section at http://www.hmb.org/publications/publication_categories.cfm?PublicationCategoryID=9. More about HMB and the how it works to increase lean mass and strength gains can be found at www.hmb.org.