נק' מוניטין:
6,632
חיפוש קטן בפורום היה יכול לענות לך על הכל-
Effects of nine weeks of beta-hydroxy-beta- methylbutyrate supplementation on strength and body composition in resistance trained men.
1: J Strength Cond Res. 2009 May;23(3):827-35.
Thomson JS, Watson PE, Rowlands DS. The Institute of Food, Nutrition & Human Health, Massey University, Albany, New Zealand. [email protected]
The dietary supplement beta-hydroxy-beta-methylbutyrate (HMB) is claimed to increase strength, lean body mass, and decrease fat mass when used in conjunction with resistance training. Although there is some support for these claims, the evidence is not conclusive, and it is even less so for resistance trained individuals. Therefore, we aimed to further elucidate the effects of HMB supplementation in trained men. A randomized, double-blind, controlled study design was used to investigate the effects of supplementing 22 resistance trained men with 3 g.d of HMB or corn starch placebo for 9 weeks with resistance training. The effect of HMB on strength was determined using the 1-repetition maximum (1RM) method for the lower body (leg extension) and upper body (bench press, bicep preacher curl) at baseline and after the supplementation period. Body composition was assessed by skinfolds and bioelectrical impedance analysis (BIA). Overall, 9 weeks' HMB supplementation resulted in a clear-cut, trivial increase in combined averaged strength measures of 1.6% (90% confidence limits: +/-4.3%). When considered in isolation, however, leg extension 1RM increased by a substantial 9.1% (90% confidence limits: +/-7.5%), but the effect on upper-body strength was inconclusive (bench press: -1.9 +/- 9.3%; bicep curl: -1.7 +/- 4.7%). Based on BIA estimates, HMB had a decreasing (although inconclusive) influence on fat mass of -9 +/- 14%, but it had a clear, trivial effect on fat-free mass of 0.2 +/- 2.2%. The magnitude of change in body mass was trivial, but the probability of substantial reductions in skinfold thicknesses ranged from negligible to likely. In previously trained men, supplementation of HMB in conjunction with resistance training provides a substantial benefit to lower-body strength, but it has negligible effects on body composition
Effects of nine weeks of beta-hydroxy-beta- methylbutyrate supplementation on strength and body composition in resistance trained men.
1: J Strength Cond Res. 2009 May;23(3):827-35.
Thomson JS, Watson PE, Rowlands DS. The Institute of Food, Nutrition & Human Health, Massey University, Albany, New Zealand. [email protected]
The dietary supplement beta-hydroxy-beta-methylbutyrate (HMB) is claimed to increase strength, lean body mass, and decrease fat mass when used in conjunction with resistance training. Although there is some support for these claims, the evidence is not conclusive, and it is even less so for resistance trained individuals. Therefore, we aimed to further elucidate the effects of HMB supplementation in trained men. A randomized, double-blind, controlled study design was used to investigate the effects of supplementing 22 resistance trained men with 3 g.d of HMB or corn starch placebo for 9 weeks with resistance training. The effect of HMB on strength was determined using the 1-repetition maximum (1RM) method for the lower body (leg extension) and upper body (bench press, bicep preacher curl) at baseline and after the supplementation period. Body composition was assessed by skinfolds and bioelectrical impedance analysis (BIA). Overall, 9 weeks' HMB supplementation resulted in a clear-cut, trivial increase in combined averaged strength measures of 1.6% (90% confidence limits: +/-4.3%). When considered in isolation, however, leg extension 1RM increased by a substantial 9.1% (90% confidence limits: +/-7.5%), but the effect on upper-body strength was inconclusive (bench press: -1.9 +/- 9.3%; bicep curl: -1.7 +/- 4.7%). Based on BIA estimates, HMB had a decreasing (although inconclusive) influence on fat mass of -9 +/- 14%, but it had a clear, trivial effect on fat-free mass of 0.2 +/- 2.2%. The magnitude of change in body mass was trivial, but the probability of substantial reductions in skinfold thicknesses ranged from negligible to likely. In previously trained men, supplementation of HMB in conjunction with resistance training provides a substantial benefit to lower-body strength, but it has negligible effects on body composition.
Effects of beta-hydroxy-beta-methylbutyrate supplementation during resistance training on strength, body composition, and muscle damage in trained and untrained young men: a meta-analysis.
1: J Strength Cond Res. 2009 May;23(3):836-46.
Rowlands DS, Thomson JS. Exercise and Sport Sciences, Institute of Food, Nutrition and Human Health, Massey University, Wellington, New Zealand. [email protected]
Beta-hydroxy-beta-methylbutyrate (HMB) is a popular supplement in the resistance training community, with its use supported by claims of increased strength, muscle growth, and improved recovery; however, research outcomes are variable. Therefore, we meta-analyzed the effectiveness of HMB on strength, body composition, and muscle damage. Nine qualifying studies yielded 14 comparisons subcategorized by training experience (trained, untrained) to provide 12-13 estimates of strength (upper body, lower body, overall average), 13 estimates of fat and fat-free mass, and 7 estimates of the muscle-damage marker creatine kinase. The meta-analysis comprised 394 subjects (age 23 +/- 2 years, mean +/- between-study SD) with 5 +/- 2 weeks' intervention and 5 +/- 6 h.wk of training. The estimates were analyzed using a meta-analytic mixed model with study sample size as the weighting factor that included the main-effect covariates to control for between-study differences in HMB dose, intervention duration, training load, and dietary cointervention. To interpret magnitudes, meta-analyzed effects were standardized using the composite baseline between-subject SD and were qualified using modified Cohen effect size thresholds. There were small benefits to lower-body (mean +/- 90% confidence limit: 9.9% +/- 5.9%) and average strength (6.6 +/- 5.7%), but only negligible gains for upper-body strength (2.1 +/- 5.5%) were observed in untrained lifters. In trained lifters, all strength outcomes were trivial. Combined (all studies), the overall average strength increase was trivial (3.7 +/- 2.4%), although uncertainty allows for a small benefit. Effects on fat and fat-free mass were trivial, and results regarding creatine kinase were unclear. Supplementation with HMB during resistance training incurs small but clear overall and leg strength gains in previously untrained men, but effects in trained lifters are trivial. The HMB effect on body composition is inconsequential. An explanation for strength gains in previously untrained lifters requires further research.
ציטוט של טום ונטרו
One last thing: You asked about dosages. In most of the studies that showed positive results, the benefits were dose-dependent. The 1996 Journal of Applied Physiology study looked at doses of 1.5 grams to 3.0 grams and showed better results with 3.0 grams. Later studies showed better results with 6 grams per day than 3 grams per day. HMB is not cheap, so even if you believe you might benefit from HMB supplementation, you have to ask yourself if the product is cost-effective. To confound things even more, the optimal dose simply isn't known. Some studies showed that 6 grams was less effective than 3 grams, but I've heard other people claim that HMB isn't effective until you take 12 grams a day. At that point, the cost would be enough to make the payment for a pretty nice new car!
שינוי בהרכב גוף לא נמצא בשום מחקר, היה מחקר שיצא לי לראות שהי שינוי קטן אך גם שם מדובר במתאמן שמעולם לא דרך בחדר כושר אז סביר להניח היה עולה גם ככה.
השינוי היחיד שנמצא הוא בכוח, אבל שוב, את האלמנטים האלו ניתן לשפר בשינוי קל של התוכנית או אפילו שימוש בקריאטין שהוכח יעיל יותר.
לסיכום: מחקרים מסוימים הראו שיפור בכוח בשימוש מעל 12 גרם ביום, כן 12 גרם יעלה לך כמו סייקל לכל דבר. אז האם זה שווה את זה ? אתה תחליט. כבר קנית, אז חוץ מלבלוע ולקוות לטוב לא נשאר הרבה.
בהצלחה !
Effects of nine weeks of beta-hydroxy-beta- methylbutyrate supplementation on strength and body composition in resistance trained men.
1: J Strength Cond Res. 2009 May;23(3):827-35.
Thomson JS, Watson PE, Rowlands DS. The Institute of Food, Nutrition & Human Health, Massey University, Albany, New Zealand. [email protected]
The dietary supplement beta-hydroxy-beta-methylbutyrate (HMB) is claimed to increase strength, lean body mass, and decrease fat mass when used in conjunction with resistance training. Although there is some support for these claims, the evidence is not conclusive, and it is even less so for resistance trained individuals. Therefore, we aimed to further elucidate the effects of HMB supplementation in trained men. A randomized, double-blind, controlled study design was used to investigate the effects of supplementing 22 resistance trained men with 3 g.d of HMB or corn starch placebo for 9 weeks with resistance training. The effect of HMB on strength was determined using the 1-repetition maximum (1RM) method for the lower body (leg extension) and upper body (bench press, bicep preacher curl) at baseline and after the supplementation period. Body composition was assessed by skinfolds and bioelectrical impedance analysis (BIA). Overall, 9 weeks' HMB supplementation resulted in a clear-cut, trivial increase in combined averaged strength measures of 1.6% (90% confidence limits: +/-4.3%). When considered in isolation, however, leg extension 1RM increased by a substantial 9.1% (90% confidence limits: +/-7.5%), but the effect on upper-body strength was inconclusive (bench press: -1.9 +/- 9.3%; bicep curl: -1.7 +/- 4.7%). Based on BIA estimates, HMB had a decreasing (although inconclusive) influence on fat mass of -9 +/- 14%, but it had a clear, trivial effect on fat-free mass of 0.2 +/- 2.2%. The magnitude of change in body mass was trivial, but the probability of substantial reductions in skinfold thicknesses ranged from negligible to likely. In previously trained men, supplementation of HMB in conjunction with resistance training provides a substantial benefit to lower-body strength, but it has negligible effects on body composition
Effects of nine weeks of beta-hydroxy-beta- methylbutyrate supplementation on strength and body composition in resistance trained men.
1: J Strength Cond Res. 2009 May;23(3):827-35.
Thomson JS, Watson PE, Rowlands DS. The Institute of Food, Nutrition & Human Health, Massey University, Albany, New Zealand. [email protected]
The dietary supplement beta-hydroxy-beta-methylbutyrate (HMB) is claimed to increase strength, lean body mass, and decrease fat mass when used in conjunction with resistance training. Although there is some support for these claims, the evidence is not conclusive, and it is even less so for resistance trained individuals. Therefore, we aimed to further elucidate the effects of HMB supplementation in trained men. A randomized, double-blind, controlled study design was used to investigate the effects of supplementing 22 resistance trained men with 3 g.d of HMB or corn starch placebo for 9 weeks with resistance training. The effect of HMB on strength was determined using the 1-repetition maximum (1RM) method for the lower body (leg extension) and upper body (bench press, bicep preacher curl) at baseline and after the supplementation period. Body composition was assessed by skinfolds and bioelectrical impedance analysis (BIA). Overall, 9 weeks' HMB supplementation resulted in a clear-cut, trivial increase in combined averaged strength measures of 1.6% (90% confidence limits: +/-4.3%). When considered in isolation, however, leg extension 1RM increased by a substantial 9.1% (90% confidence limits: +/-7.5%), but the effect on upper-body strength was inconclusive (bench press: -1.9 +/- 9.3%; bicep curl: -1.7 +/- 4.7%). Based on BIA estimates, HMB had a decreasing (although inconclusive) influence on fat mass of -9 +/- 14%, but it had a clear, trivial effect on fat-free mass of 0.2 +/- 2.2%. The magnitude of change in body mass was trivial, but the probability of substantial reductions in skinfold thicknesses ranged from negligible to likely. In previously trained men, supplementation of HMB in conjunction with resistance training provides a substantial benefit to lower-body strength, but it has negligible effects on body composition.
Effects of beta-hydroxy-beta-methylbutyrate supplementation during resistance training on strength, body composition, and muscle damage in trained and untrained young men: a meta-analysis.
1: J Strength Cond Res. 2009 May;23(3):836-46.
Rowlands DS, Thomson JS. Exercise and Sport Sciences, Institute of Food, Nutrition and Human Health, Massey University, Wellington, New Zealand. [email protected]
Beta-hydroxy-beta-methylbutyrate (HMB) is a popular supplement in the resistance training community, with its use supported by claims of increased strength, muscle growth, and improved recovery; however, research outcomes are variable. Therefore, we meta-analyzed the effectiveness of HMB on strength, body composition, and muscle damage. Nine qualifying studies yielded 14 comparisons subcategorized by training experience (trained, untrained) to provide 12-13 estimates of strength (upper body, lower body, overall average), 13 estimates of fat and fat-free mass, and 7 estimates of the muscle-damage marker creatine kinase. The meta-analysis comprised 394 subjects (age 23 +/- 2 years, mean +/- between-study SD) with 5 +/- 2 weeks' intervention and 5 +/- 6 h.wk of training. The estimates were analyzed using a meta-analytic mixed model with study sample size as the weighting factor that included the main-effect covariates to control for between-study differences in HMB dose, intervention duration, training load, and dietary cointervention. To interpret magnitudes, meta-analyzed effects were standardized using the composite baseline between-subject SD and were qualified using modified Cohen effect size thresholds. There were small benefits to lower-body (mean +/- 90% confidence limit: 9.9% +/- 5.9%) and average strength (6.6 +/- 5.7%), but only negligible gains for upper-body strength (2.1 +/- 5.5%) were observed in untrained lifters. In trained lifters, all strength outcomes were trivial. Combined (all studies), the overall average strength increase was trivial (3.7 +/- 2.4%), although uncertainty allows for a small benefit. Effects on fat and fat-free mass were trivial, and results regarding creatine kinase were unclear. Supplementation with HMB during resistance training incurs small but clear overall and leg strength gains in previously untrained men, but effects in trained lifters are trivial. The HMB effect on body composition is inconsequential. An explanation for strength gains in previously untrained lifters requires further research.
ציטוט של טום ונטרו
One last thing: You asked about dosages. In most of the studies that showed positive results, the benefits were dose-dependent. The 1996 Journal of Applied Physiology study looked at doses of 1.5 grams to 3.0 grams and showed better results with 3.0 grams. Later studies showed better results with 6 grams per day than 3 grams per day. HMB is not cheap, so even if you believe you might benefit from HMB supplementation, you have to ask yourself if the product is cost-effective. To confound things even more, the optimal dose simply isn't known. Some studies showed that 6 grams was less effective than 3 grams, but I've heard other people claim that HMB isn't effective until you take 12 grams a day. At that point, the cost would be enough to make the payment for a pretty nice new car!
שינוי בהרכב גוף לא נמצא בשום מחקר, היה מחקר שיצא לי לראות שהי שינוי קטן אך גם שם מדובר במתאמן שמעולם לא דרך בחדר כושר אז סביר להניח היה עולה גם ככה.
השינוי היחיד שנמצא הוא בכוח, אבל שוב, את האלמנטים האלו ניתן לשפר בשינוי קל של התוכנית או אפילו שימוש בקריאטין שהוכח יעיל יותר.
לסיכום: מחקרים מסוימים הראו שיפור בכוח בשימוש מעל 12 גרם ביום, כן 12 גרם יעלה לך כמו סייקל לכל דבר. אז האם זה שווה את זה ? אתה תחליט. כבר קנית, אז חוץ מלבלוע ולקוות לטוב לא נשאר הרבה.
בהצלחה !
נק' מוניטין:
11,357
היית מריץ חיפוש בנושא.
HMB תוסף יעיל אך ורק במינונים גבוהים, מה שהופך אותו למאוד יקר.
התועלת ביחס לעלות מאוד נמוכה, כך שאין טעם לרכוש אותו מלכתחילה.
