Sports Supplements by Anita Bean

Author:Anita Bean
Language: eng
Format: epub
ISBN: 9781472911452
Publisher: Bloomsbury Publishing
Published: 2014-06-08T16:00:00+00:00

Verdict

Guarana may help increase endurance and exercise performance, due to its caffeine content. It’s up to you whether you take caffeine in the form of coffee, caffeine-containing beverages or guarana – the only consideration is the caffeine concentration. Do not believe marketing claims that guarana is ‘more natural’ than other forms of caffeine or that it has no side effects. Guarana is not an effective weight loss supplement on its own.

HMB (BETA-HYDROXY BETA-METHYLBUTYRATE)

What is it?

HMB is the by-product of the body’s normal breakdown of leucine, an essential amino acid. It also occurs naturally (albeit in small amounts) in citrus fruit, alfalfa and catfish. It is most commonly sold in tablet or powder form as calcium-HMB, which means the HMB molecule is bonded to a calcium molecule. However, it is also available as HMB free-acid (or HMB-FA), which is not bonded to calcium and claims to be more readily absorbed by the body.

How does it work?

HMB is a precursor to an important component of cell membranes that helps with growth and repair of muscle tissue. It is thought to work by reducing protein breakdown and increasing protein manufacture. Supplements may therefore enhance recovery after intense exercise and promote muscle strength and growth.

What is the evidence?

The evidence for HMB is divided. A number of studies suggest that HMB may have anti-catabolic effects, reducing muscle breakdown after resistance exercise, while others have found no beneficial effect.

A review of studies published by the International Society of Sports Nutrition concluded that HMB promotes recovery, reduces exercise-induced muscle breakdown and damage, promotes muscle repair, and increases muscle mass (Wilson et al, 2013).

But these benefits have not been found in all studies, particularly those involving more experienced athletes (Kreider et al, 2000). New Zealand researchers found that HMB supplements produced a small increase in strength in novice gym goers but not in more experienced lifters (Rowlands et al, 2009). One Australian study found that six weeks of HMB supplementation had no effect on the strength or muscle mass gains of well-conditioned athletes (Slater et al, 2001). Researchers at the University of Queensland in Australia found no beneficial effect on reducing muscle damage or muscle soreness following resistance exercise (Paddon-Jones et al, 2001).

Are there any side effects?

No side effects have yet been found.

Verdict

HMB may provide muscle-building benefits for those who are new to lifting weights, but gains are likely to be fairly small compared with other dietary measures you can take. These include consuming enough calories (you should be in a slight positive calorie balance), carbohydrate, protein and fat. Establishing a good nutritional base and a consistent training programme should be your priority before considering supplementation with HMB. Studies have used doses of 1–2 g free acid form HMB 30–60 minutes prior to exercise (or 60–120 minutes prior to exercise if consuming calcium HMB) or 3 g (divided into 3 x 1 g doses)/day for two weeks. HMB is unlikely to be useful for more experienced athletes.

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