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HMB and Whey Protein
Improves Muscle Recovery.
Athletes often use whey protein to build
lean muscle mass, but long recovery times
after intense exercise can slow the process. In
this study, 13 resistance-trained men, average
age 23, took whey protein twice per day with
or without hydroxy-beta-methylbutyrate
(HMB) plus isomaltulose-a less-sweet natural
sugar in honey and cane. The men took the
supplements two weeks before, then during
three test days, followed by two more
supplement days while resting. The test was
one day of heavy resistance work and two
days of metabolic resistance training.
Compared to whey protein alone, the men
who took HMB had fewer signs of muscle
damage and better athletic performance
during the testing. After the test, men on
HMB had less muscle soreness the first resting
day, and had greater vertical jumping power
on the first and second resting days.
Nutrients Improve Muscle
Recovery and Boosts Strength
Many of you may be familiar with whey
protein, but not with “HMB.” Whey
protein is a very high quality protein,
second only to egg white depending on
which measure you use. Milk contains
two general types of protein, a water-
insoluble protein called casein, and a
water-soluble protein called whey. When
the water-insoluble fraction is removed
(curd) you are left with whey and lactose.
Removal of the lactose results in
concentrated whey protein. As a “high
quality” protein, it contains all of the
essential amino acids, the building blocks
of protein, in ratios suited to what the
human body requires for growth and
repair of the body’s protein structures,
including muscle. One of those essential
amino acids is leucine. When leucine is
metabolized, such as when muscle is
broken down during exercise, one of the
break down products is HMB, or “beta-
hydroxy beta-methylbutyric acid.” It may
sound scary, but it occurs naturally in the
body. During athletic exercise, muscle
breaks down to some degree, and levels
of leucine and HMB become elevated. It
is thought that when HMB (and leucine
from Whey Protein) is taken as a
supplement, this may retard muscle tissue
destruction.
Additional Comments
from Don Goldberg
Reference: Journal of the American College of
Nutrition; 2015, Vol. 34, No. 2, 91-9
