ATHLETES
SUPPLEMENTATION
1.1.
The topic of sports supplementation is a broad one. It is also one that is tainted with "folklore", rumors, misbeliefs and misconceptions. The science of nutritional manipulation via "supplementation" with the goal of increased athletic performance has grown at an extreme and dramatic rate in the past 15-20 years. What was once comprised almost entirely of simple powedered milk and egg protein derivatives and dessicated liver tablets, has exploded into a market of pro-hormones, synthetic and herbal stimulants, metabolic "enhancers", hormone-mimickers, and just about anything else related to the biochemical processes of the body.
Any discussion regarding supplementation for the purpose of improving or enhancing athletic performance or physical appearance will likely lead to the topic of drugs such as steroids. There is a huge ethical maelstrom surrounding performance enhancing drugs and the new breed of closely related chemical supplement products purported to mimic the effects of anabolic drugs, which we will attempt to avoid entirely. Suffice it to say that the authors of this newsletter in no way condone or practice the use of illegal substances, especially steroids or other physique enhancing drugs.
The purpose of this section of the newsletter is to collect and share information regarding legally available nutritional supplements which have a reputed effect on physical performance. Each month, we will spotlight one of the more popular and common supplements, and attempt to explain the physiological reason behind the claims associated with each product presented. Of course, the information contained in this section of the newsletter is based on research, and is not necessarily the only information available on this subject. When making decisions regarding the use of any type of nutritional supplement, always be sure to seek the advice of your health care professional, and always make informed decisions, especially regarding potentially harmful side effects. We do not recommend beginning the use of any nutritional supplement without first discussing your plans with your physician or health care professional.
With that out of the way, let's get to it!
HMB:
This month, we will talk about HMB, or Beta-hydroxy- beta-methylbutyrate. HMB is reputed to assist in the prevention of muscle breakdown (anti-catabolic) and may help increase lean body mass (increased protein synthesis).
HMB is a metabolite (one of the substances yielded by the 'processing' of a chemical substance by the body) of the amino acid, leucine. To better understand how HMB works, it is important to understand that it comes from the metabolism of leucine. As such, HMB is a naturally occurring substance, within the metabolic processes of the human body, and is derived from ingested protein sources.
Studies have shown that HMB supplementation may help reduce the breakdown of muscle protein, and may actually contribute to muscle recovery and growth by supporting the process of protein synthesis. This is correlated with increased the size and strength gains resulting from resistance training. In the Sport Supplement Review, 3rd ed., (pp. 65-70) author Bill Phillips cites several studies which reveal results demonstrating increases in lean mass and strength, when HMB is taken by athletes in doses ranging from 1.5 to 3 grams daily, while participating in a resistance exercise program. Other studies show that HMB may also effect fat oxidation.
No side effects have been reported in studies where humans ingested as much as 4 grams per day, according to www.supplementwatch.com. Athletes participating in intense resistance training may find anticatabolic benefits by incorporating HMB into their supplement regime, and possibly greater increases in muscle size and strength. Recommended dosages are: 1-1.5grams on non-training days, and 3-4grams on training days.
Stay tuned next issue for more info on the most popular and effective supplements to help make your physique the best it can be!
1. Phillips, B. Sports Supplement Review, 3rd ed. Golden CO. Mile High Publishing, 1997.
2. See www.supplementwatch.com/sup-atoz/h/hmb.html for more information concerning this very interesting supplement, and for information on a number of other popular nutritional products.
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