HMB INCREASES PROTEIN SYNTHESIS & DECREASES PROTEIN BREAKDOWN


When protein synthesis is equal to protein degradation, no net gain of muscle protein. This is important in maintaining / increasing strength.

AIDS HMB increased muscle protein by two mechanisms. HMB decreases protein degradation caused by intense training at the molecular level by disrupting proteolysis through proteolytic pathway of ubiquitin-proteasome, the proteolytic enzyme that breaks down muscle protein.

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HMB is also a metabolite of the BCAA leucine and both have been shown to stimulate protein synthesis through mTOR.

HMB increases protein synthesis
HMB stimulates protein synthesis in muscle by multiple mechanisms, including / p70S6K pathway mTOR, which stimulates translation initiation of protein synthesis. (Many of these effects are shared with leucine, however, the HMB is more potent than leucine in promoting strength gains).

HMB reduces breakage PROTEIN
HMB decreases protein breakdown in molecular level caused by intense training. HMB results in the reduction of key regulatory components of the ubiquitin-proteasome proteolytic pathway, resulting in muscle loss and damage LESS.

Therefore, the increased synthesis and decreased decomposition results in a higher gain and faster recovery force.

The recommended dose of HMB is three grams per day for average sized individuals. If you want to “customize” your dosage, research has shown that 38 mg per kg or 17 mg per pound of body weight each day is optimal (see chart simplified procedure for dose scale, strength and building muscle: 2000: Gallagher). You should divide the daily dose into two or three equal portions and take these portions spread throughout the day.

With regard to the timing HMB near or around a training session, it is recommended that one of your daily servings of HMB is taken one hour before exercise to help reduce muscle damage. If you can not take HMB prior to exercise, then take a dose immediately after training or bodybuilding workout. For example, if you workout in the afternoon, take one dose in the morning and one hour before your workout night. If you workout in the morning, take your first dose immediately before or after your morning workout and a second portion of the night.

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HYDROLYZED WHEY PROTEIN VERSUS WHEY PROTEIN


When you hydrolyze whey protein, you’re breaking the amino acid components of protein into smaller chains. What does this mean for exercise recovery? A study published in The Journal of Nutrition offers some interesting findings.

Researchers had healthy young men in their late 20s consume 0.08 grams of either hydrolyzed whey or intact whey protein per kilogram of body weight. They found that both supplements increased blood concentrations of the BCAA leucine and the delivery of leucine to muscle.

Muscle protein synthesis, which plays a key role in building and maintaining muscle, also increased to a similar degree with both supplements, but phenylalanine utilization for synthesis remained elevated for around 3 hours with hydrolyzed whey compared to about 1 hour with intact whey protein.