A new study has come out touting the benefits of HMB-FA (free acid) which appears to be a follow up on the 2014 study,
“The effects of 12 weeks of beta-hydroxy-beta-methylbutyrate free acid supplementation on muscle mass, strength, and power in resistance-trained individuals: a randomized, double-blind, placebo-controlled study.”[1]
This new study was just published in July 2016 and combines the use of HMB-FA and adenosine triphosphate (ATP). The study was also done by the same research group as the previous study (univ. of tampa). Here is the breakdown.
Title: “Interaction of Beta-Hydroxy-Beta-Methylbutyrate Free Acid and Adenosine Triphosphate on Muscle Mass, Strength, and Power in Resistance Trained Individuals”
Subjects: 17 resistance trained males, average age: 21.7 years, squat: 1.7 x body weight, bench: 1.3 x body weight, deadlift: 2.0 x body weight.
Design: Double-Blind Randomized Control Trial, 9 subjects in the control (placebo) group, 8 in the supplementation group
Procedures:
Dual X-Ray Absorptiometry (DXA) for body fat
Ultrasound for muscle thickness (hypertrophy)
Muscle Power: Wingate
Muscle Strength: RM testing
Vertical Jump: Force platform
Supplements/Diet/Exercise:
HMB: administered 3 times per day at 1 gram dosing spread apart with orange flavor with a single dose taken 30 minutes pre-training (breakfast, lunch, and dinner on non-training days)
ATP: administered 1 time per day 30 minutes pre-training
Control: Instructed to take placebo at same time periods
Diet: 25% Protein, 50% carbohydrates, 25% fat developed by a registered dietitian, plans were developed individually and subjects met weekly
Exercise Protocol:
Initial 8 weeks: 3 times per week consisting of primarily the big 3 with accessory lifts (squat, bench, dead-lifts) in an undulating model (1 day high reps short rest, 1 day moderate weight moderate rest, 1 day heavy with lots of rest) Intensity not provided on moderate day: 5 reps at 5 maximal intended velocity ( I would think the % intensity would be low similar to power training, around 30% RM)
Following 2 weeks: 2 week overreach phase: 5 days per week with a wingate power test on Saturday
Training was as follows:
Prime Mover for each body part per day (squat, leg press, squat, leg press, squat for legs) (bench press every day for upper body)(bent over row for back) (deadlifts on M, W, F) (curls and military presses on alternate days)
Intensity: 75% on Mon Tues, 65% Wed Thurs, and RM testing on Friday
Last 2 weeks of training: Deload with 1 heavy day and two light days, RM testing done on the last Friday of the deload
Results:
Strength: Supplement: 96 kg +/- 8.2 kg Placebo: 25.0 kg +/- 7.3 kg
Strength during overreach: Supplement: +6 kg +/- 3.6 kg, Placebo: Declined 20 kg +/- 5.1kg
Wingate Power: Supplement: +210 +/- 20 W, Placebo:+ 103 +/- 21 W
Vertical Jump Power: Supplement: 1,076 +/- 40 W, Placebo: 630 +/- 56 W
LBM Gaint: Supplement: 8.5 +/- 0.8 kg (over 16 pounds of LBM wow!), Placebo: 2.1 +/- 0.5 kg
Body Fat %: Supplement: -8.5 +/- 0.9% Placebo: -2.4 +/- 1.1%
Overall: It appears that hmb + ATP may be an effective combination for training athletes, especially individuals whom incorporate planned overreaches into their training programs. The results from this study are definitely impressive.
Positives about the study: The study designs was excellent (randomized, double-blind, diet controlled etc.), and who can complain with over 16 pounds of LBM gain in the supplement group. The training was also excellent, the overreach used is similar to the overreach I use in my elite vertical jumpers program
Negatives about the study: I have stated previously if you overreach individuals without supplementation, then it may take them longer to recover. We have seen the recovery period is crucial in plyometric studies. I would like to see the study recovery period extended 2-4 more weeks for the placebo group as their strength dropped more so it would only make sense that it will take them longer to recover as well. In addition the study was small (n=17) and was done by the same group of authors whom have previously investigated HMB-FA. I would simply like a separate group of authors to examine HMB and ATP.
- Wilson, Jacob M., Ryan P. Lowery, Jordan M. Joy, J. C. Andersen, Stephanie M. C. Wilson, Jeffrey R. Stout, Nevine Duncan, John C. Fuller, Shawn M. Baier, Marshall A. Naimo, and John Rathmacher. “The Effects of 12 weeks of Beta-hydroxy-beta-methylbutyrate Free Acid Supplementation on Muscle Mass, Strength, and Power in Resistance-trained Individuals: A Randomized, Double-blind, Placebo-controlled Study.” European Journal of Applied Physiology Eur J Appl Physiol 114.6 (2014): 1217-227. Full text link here: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4019830/
- Lowery, Ryan P., Jordan M. Joy, John A. Rathmacher, Shawn M. Baier, John C. Fuller, Mack C. Shelley, Ralf Jäger, Martin Purpura, Stephanie M.c. Wilson, and Jacob M. Wilson. “Interaction of Beta-Hydroxy-Beta-Methylbutyrate Free Acid and Adenosine Triphosphate on Muscle Mass, Strength, and Power in Resistance Trained Individuals.” Journal of Strength and Conditioning Research 30.7 (2016): 1843-854 Full Text Link Here: http://journals.lww.com/nsca-jscr/Fulltext/2016/07000/Interaction_of_Beta_Hydroxy_Beta_Methylbutyrate.7.aspx
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