Currently only two studies have reported HMB’s acute effects on skeletal muscle damage and recovery. Wilson et al. [17] examined the acute and timing effects of an oral 3 g bolus of HMB-Ca supplement on 16 untrained males using a unilateral, isokinetic leg extension based training protocol. These researchers found that HMB-Ca consumed 60 minutes prior to exercise prevented a significant rise in LDH, and tended to decrease soreness of the quadriceps relative

to either the HMB-Ca supplement consumed following exercise, or a placebo supplement given prior to exercise. Collectively these findings lead us to suggest the following: HMB supplementation appears to speed recovery in untrained click here and trained individuals if the exercise stimulus is high intensity, and/or high volume in nature. For untrained individuals this would this website likely occur with the introduction of most exercise regimens; however, in a trained population the exercise stimulus will likely need to center on free weights and compound movements. In regards to optimizing HMB supplementation, it appears that HMB has both acute and chronic effects. HMB’s acute effects likely depend upon supplementation pre-exercise. If taking HMB-Ca, the recommendation would be to consume 3 g, at least 60 minutes prior to

intense exercise. If consumed with glucose it may need to be taken as long as two hours prior to training. HMB in the HMB-FA form may have an overall faster and greater effect based upon the rise in plasma levels. Thus, athletes could consume the supplement in HMB-FA form 30–60 minutes prior to exercise.

Finally, in order to optimize HMB’s chronic effects, the recommendation would be to consume 3 g daily, divided into three equal servings for a minimum of two weeks prior to a potentially damaging skeletal muscle event. The effects of HMB supplementation on skeletal muscle hypertrophy in healthy untrained and trained adults HMB’s effects on skeletal muscle mass, strength, and hypertrophy have been studied in exercising humans for nearly two decades [7, 9]. Similar to its reported effects on skeletal muscle damage, a wide range of subject populations (untrained vs. resistance trained; male vs. female) and training protocols (Table 2) have been examined. Training protocols ifenprodil have varied in duration (10 days to 12 weeks) [13, 19], periodization scheme [13, 42]), and training modalities (machines and free weights [22] vs. free weights only [42]) (Table 2). To confound the situation further, some researchers have designed and monitored the resistance-training protocol [7, 13, 20], while others have left it up to subjects to train on their own [15, 22]. In other cases, subjects have BTK inhibitor participated in unspecified training protocols reportedly provided by various team coaches or training camps [19, 26]. In addition, studies have provided a variety HMB doses ranging from 1.