HMB Plus Whey Protein Speeds Recovery From Intense Exercise

A supplement containing whey protein, HMB (beta-hydroxy-beta-methylbutyrate) and a slow-releasing carbohydrate (EAS Recovery Protein, RP) promoted recovery from intense weight training more than whey protein alone— according to a study from Ohio State University. Athletes performed intense weight training for three days— one heavy resistance workout (six exercises, total of 20 sets, three to five reps per set, three minutes of rest between sets) and two metabolic workouts (six exercises, total of 18 sets, eight to 10 reps per set, 30 seconds of rest between sets). Compared to whey, subjects consuming RP showed lower levels of muscle damage markers (creatine kinase, interleukin-6), less muscle soreness and greater vertical jump performance in the days following the workouts. Sophisticated radioactive tracer studies by other researchers found that HMB prevented muscle protein breakdown, stimulated muscle growth and promoted fat breakdown. HMB plus whey is a good supplement for weight training. (Journal of the American College of Nutrition, 34: 91-99, 2015)

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