Combined protein and calcium β-hydroxy-β-methylbutyrate induced gains in leg fat free mass: a double-blinded, placebo-controlled study

Combined protein and calcium β-hydroxy-β-methylbutyrate induced gains in leg fat free mass: a double-blinded, placebo-controlled study

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Background The leucine metabolite β-hydroxy-β-methylbutyrate (HMB) is widely klaire labs ashwagandha used as an ergogenic supplement to increase resistance-training induced gains in fat free mass (FFM) and strength in healthy adults.Recent studies have questioned the effectiveness of HMB, particularly when a high protein diet is habitually consumed.To investigate the additive resistance-training induced effects of HMB and protein in untrained individuals, we conducted a randomized double-blind, placebo-controlled study that compared the effects of combined protein and HMB supplementation to protein supplementation alone on FFM and muscle strength after 12-week resistance training.Methods Sixteen healthy men (22 ± 2 yrs) performed a periodized resistance-training program for twelve weeks (four sessions per week).The program comprised two mesocycles, characterized by a linear periodization and non-linear periodization, respectively, and separated by a 1-week tapering period.

All participants received 60 g of whey protein on training days and 30 g of whey protein (WP) on non-training days.Participants were randomly assigned to additionally receive 3 g of calcium HMB (WP + HMB) or a placebo (WP + PLA).Body composition and physical fitness were tested before and after the 12-week training program.Whole-body and arm and leg fat free mass (FFM) were assessed by bioimpedance cubs foam finger spectroscopy; upper arm and leg fat free cross sectional areas were also quantified using magnetic resonance imaging (MRI); upper and lower body strength were measured by One-repetition maximum (1-RM) bench press and leg press.Results Whole-body and segmental FFM increased in both groups (P <  0.

001).However, gains in leg FFM were higher in WP + HMB vs.WP + PLA (arm FFM: + 6.1% vs.+ 9.

2%, P = 0.2; leg FFM: + 14.2% vs.+ 7.0%, P <  0.

01).No change in fat mass was observed (P = 0.59).1-RM increased in both groups (P <  0.001).

Conclusions Combined protein and HMB supplementation resulted in segmental, but not whole-body increases in FFM compared to protein supplementation alone.These findings could explain some of the controversial effects of HMB reported in previous studies and have practical implications for maximizing training-induced gains in FFM and clinical conditions associated with skeletal muscle deconditioning such as aging, sedentary lifestyles, bed rest and spaceflight.