HMB: Protecting against Age-related Muscle Loss

About this video

• Video Title: HMB: Protecting against Age-related Muscle Loss
• Channel: Physionic
• Speakers: [Not specified in transcript]
• Duration: 00:07:34

Overview

This video examines the effectiveness of HMB (beta hydroxy beta-methylbutyrate) as a supplement for preventing age-related muscle loss. It reviews scientific studies to determine if HMB is worthwhile, under what conditions it works best, and how it compares to other supplements like leucine and protein.

Key takeaways

• HMB is believed to work by reducing muscle breakdown and increasing muscle protein synthesis.
• Studies suggest HMB supplementation leads to improvements in muscle size and function, particularly in individuals aged 50 and older.
• HMB is ineffective if not paired with exercise, especially resistance training.
• The most effective studies use a daily dose of 3 grams of HMB.
• The evidence supporting HMB's effectiveness has some weaknesses, including potential biases in study selection and the quality of the evidence itself.
• Free HMB may be more effectively absorbed than calcium HMB.
• While HMB shows benefits, the effects are not massive and it's not a substitute for rigorous training.
• Creatine is suggested as a potentially better alternative with stronger supporting evidence for older individuals.