Muscle in a Bottle?
Advertisements for Guarantee Muscle Well being declare that this diet beverage helps counter the pure muscle loss that happens with growing older.
Its trademark “Revigor” ingredient is hydroxymethylbutyrate (HMB), derived from the amino acid leucine. An eight-ounce bottle additionally accommodates 13 grams of protein, together with 24 nutritional vitamins and minerals. For finest outcomes, you’re purported to drink two bottles a day, together with train.
A couple of research have proven that HMB will increase lean muscle mass in wholesome adults—each younger and outdated—after they power practice, with those that are much less match seeming to do finest. Some analysis additionally means that HMB could cut back exercise-induced muscle soreness and muscle damage. In concept no less than, it might assist for situations the place there may be muscle losing, resembling in AIDS, most cancers or lengthy mattress relaxation.
There’s a lot conflicting proof, nonetheless, and various research present little or no profit from HMB. A evaluate of information from 9 research, within the Journal of Energy and Conditioning Analysis in 2009, discovered that HMB elevated lower-body power barely in younger males who lifted weights for 5 weeks. But it surely didn’t have a big impact on upper-body power or in educated weight lifters.
Most research on HMB have been small and brief and have used totally different methodologies, so it’s laborious to find out who would profit and whether or not any results final. Furthermore, the research are sometimes achieved by researchers with monetary curiosity within the product.
Take note, too, that to get the quantity of HMB utilized in research, you’d need to drink two bottles of Muscle Well being a day, which might offer you a complete of 500 energy, 44 grams of sugar (11 teaspoons’ price) and 480 milligrams of sodium (a few third of the sodium restrict for many adults). That’s a reasonably high-calorie solution to get protein.
Backside line: Although HMB seems to be secure, we don’t advocate Guarantee Muscle Well being as a solution to tone up. As an alternative, go along with what’s identified to extend muscle mass: common power coaching and a weight loss plan with satisfactory energy and protein.
You possibly can simply get the quantity of protein in a serving of Muscle Well being—with far fewer energy—by consuming 1½ cups of nonfat milk (165 energy) or consuming a cup of nonfat or low-fat yogurt (130 to 140 energy) or two massive eggs (145 energy). And should you eat a balanced weight loss plan, you don’t want a nutrient-fortified beverage.