The Benefits of HMB Supplementation:
HMB is one of the most popular supplements among bodybuilders and athletes. Its benefits are numerous, but its main benefit is its ability to increase muscle mass. However, it does not only improve strength or endurance; it also improves mood and mental alertness. Many studies have been conducted on the benefits of hmb supplementation, which show that hmb supplementation may enhance your physical performance, decrease fatigue during exercise and reduce pain associated with injury.
Studies have shown that hmb supplementation may also increase your energy levels, promote weight loss and prevent muscle cramps. Some studies even suggest that hmb could protect against certain types of cancer.
In addition to these positive effects, there are other possible health risks associated with taking too much creatine monohydrate (CrM). These include kidney damage, heart problems and even death.
Creatine is found naturally in many foods such as meat, fish and eggs. Creatine is also available in some dietary supplements such as creatine ethyl ester (creatine citrate) and creatine phosphate (CrP). CrM is made from animal bones and can be purchased over the counter at any pharmacy. It comes in powder form or as a liquid concentrate.
When taken regularly, creatine supplementation can result in increased muscle mass, improved athletic performance and decreased fat gain.
It is important to note that creatine supplementation has not been proven to be effective in children, adolescents, pregnant or nursing mothers and women who are at risk for getting a kidney disease.
Testosterone is the main hormone which promotes muscle growth in men. As men age, their bodies produce less of this hormone, leading to reduced muscle mass, reduced energy and strength and increased body fat. This supplement is derived from an herb of the same name. Numerous studies have shown that tribulus can increase testosterone levels by as much as 60 percent. It’s particularly effective when combined with resistance training, which is known to increase testosterone levels.
Another good supplement for men is DHEA. This supplement is a precursor to testosterone and has been proven to increase testosterone levels by about 15 to 25 percent. It also works well when taken in conjunction with tribulus terrestris.
By increasing testosterone levels, these supplements can help men improve muscle mass, strength and endurance. They can also help increase energy levels and improve libido.
Zinc deficiency is common in Western populations due to poor diet, but it can affect anyone. A zinc deficiency can lead to a decreased immune system, slow wound healing, hair loss and abnormal thyroid function. Low testosterone levels are a common symptom of a zinc deficiency.
Taking 30 milligrams of zinc per day can increase testosterone levels in some people. However, people with normal zinc levels should not use supplemental zinc, because it can interfere with the body’s ability to absorb this mineral.
ZMA is a supplement which contains zinc, magnesium and vitamin B6. ZMA is sometimes used to improve athletic performance and muscle growth, but there isn’t much evidence to support this use. Most studies indicate that ZMA supplements do not increase testosterone levels. More research is needed to confirm this finding.
Zinc and magnesium may help people with depression, but taking too much zinc can be toxic.
Sources & references used in this article:
Effects of calcium β-HMB supplementation during training on markers of catabolism, body composition, strength and sprint performance by RB Kreider, MP Ferreira, M Greenwood, M Wilson… – 2000 – digitalcommons.wayne.edu
Health Benefits of β-Hydroxy-β-Methylbutyrate (HMB) Supplementation in Addition to Physical Exercise in Older Adults: A Systematic Review with Meta-Analysis by J Courel-Ibáñez, T Vetrovsky, K Dadova, JG Pallarés… – Nutrients, 2019 – mdpi.com
Beta‐hydroxy‐beta‐methylbutyrate supplementation and skeletal muscle in healthy and muscle‐wasting conditions by M Holeček – Journal of cachexia, sarcopenia and muscle, 2017 – Wiley Online Library
Usefulness of β-hydroxy-β-methylbutyrate (HMB) supplementation in different sports: an update and practical implications by FJ Albert, J Morente-Sánchez, FB Ortega Porcel… – 2015 – digibug.ugr.es