Beta-Hydroxy Beta-Methylbutyrate (HMB) is a naturally occurring compound derived from the amino acid leucine, which plays a vital role in muscle metabolism. 

Unless you have been living under a rock, you have noticed how much of an emphasis muscle has been receiving these days in the press. 

So, muscle is important, yes but is it as simple as just lifting some weights and calling it good? 

Not when it comes to aging.

Back to HMB...

As we age, we experience a natural decline in muscle mass and strength, a condition known as sarcopenia. This can lead to reduced performance, increased injury risk and a longer recovery period after exercise. 

HMB has been shown to counteract these effects by:

1. Reducing muscle breakdown - HMB helps slow muscle protein degradation, which is especially beneficial for older athletes who may struggle with maintaining lean muscle mass.
2. Enhancing muscle growth - While HMB is not a direct anabolic agent, it aids in muscle protein synthesis, helping aging athletes retain and build muscle more effectively.
3. Improving recovery - By reducing exercise-induced muscle damage, HMB allows athletes to recover faster between workouts, enabling more consistent training and performance.
4. Supporting strength and endurance - Studies suggest that HMB supplementation can enhance strength and endurance, both of which tend to decline with age.
5. Reducing inflammation and oxidative stress - HMB has been linked to lower levels of inflammation and oxidative stress, factors that contribute to muscle fatigue and aging-related decline.

Does this mean you should supplement with HMB? Maybe.

HMB is naturally produced in the body from the amino acid leucine. As such, if you eat more food sources of leucine, you can improve your HMB levels. 

Here are some foods rich in leucine:

• Dairy Products - milk, cheese, yogurt
• Meat and Poultry - chicken, beef, pork
• Fish - salmon, tuna
• Eggs - a high-quality protein source with leucine
• Soybeans and Legumes - soy protein, lentils, chickpeas
• Nuts and Seeds - almonds, peanuts, flaxseeds

However, here’s the kicker...only a small fraction of leucine is converted into HMB so it may be beneficial to supplement with HMB to ensure sufficient levels for optimal muscle health.

Want to learn more about how much HMB to supplement with or how to time it best? Reach out to our team of AMAZING Sport Dietitians at eNRG Performance for a quick nutrition check-in to take your nutrition to THE NEXT LEVEL to optimize your health, longevity and fitness!