Whey, Isomaltulose And HMB Together Enhance Muscle Recovery After Strenuous Exercise

HMB (beta-hydroxybeta-methylbutyrate) and whey are both known for their muscle building benefits in athletes doing vigorous exercise. Very few studies however have looked at the benefits of combining both nutrients and supplements but we have an example here of the use of whey, isomaltulose and HMB and the impact on physical performance.

HMB is a breakdown product of the branched amino-acid leucine and is found to a small extent in whey protein anyway. A number of studies now show that HMB supplementation helps muscle cells to recover by activating cell membrane synthesis through the production of cholesterol. That is the current thinking on HMB but models can and may change with future biochemical and nutritional evidence.

Although HMB has been known about as a sports supplement since 1997, there were a few studies about 10 years later that hinted it had little benefit. Some research on the administration of HMB alone to athletes involved in strength and resistance training suggested no benefit because the markers for muscle protein turnover and its damage were not significant. It was apparent that a number of studies were being conducted which were not examining the benefits of other supplements.

Whey protein has been used for many years in all sorts of forms by exercisers where they are building muscle. Vigorous exercise places great strain on the body and if the balances between energy consumption and use, recovery times and nutrition are imbalanced then the results of nutrient trials can produce erroneous results. To overcome the issues of too much training means that athletes turn to supplementation using single ingredients and mixes. Whey protein has often been the supplement of choice.

One study has examined supplementation in thirteen healthy men where they consumed whey protein alone or whey with HMB. The mix also contained isomaltulose which is a slow-release carbohydrate that is thought to prevent depletion of the muscle’s energy store, glycogen. The mix supplement contained 260 kcal of energy, 20 grams of whey protein, 1.5 g HMB, 41 g carbohydrate, 2 g fat or just whey protein which was 100 kcal, 20 g protein, 2.5 g carbohydrate, 1 g fat.

The study was funded by EAS Sports Nutrition and reported in the Journal of the American College of Nutrition. It was conducted at the Department of Human Sciences in the Ohio State University and the Human Performance Laboratory, Department of Kinesiology in the University of Connecticut. Whilst generally statistically small in the number of participants, it was a counterbalanced, within the group and double-blind investigation which helped remove certain confounding factors.

They consumed these two supplements twice a day before, during and following three days of some intense resistance exercise. The whole study covered two weeks and the participants followed the controlled macronutrient diet so that a thorough assessment could be made on muscle recovery. All the subjects received roughly the same nutrition and energy intake including what was contained in the supplement formulations. They performed 3 days of intense exercise before resting and recovering.

Indirect markers of muscle damage and soreness, and inflammation such as hormone levels, and perceptual measures of muscle soreness decreased to a greater extent with the HMB/Whey combination compared to whey alone.

They also included an examination of the counter-movement jump performance which is an example of a high load but short-period exercise. The whey, isomaltulose and HMB mix was associated with an 11% greater power output on the 4^th and 5th day of recovery when measured using a particularly explosive vertical jump. The addition of the isomaltulose needs further examination.

The outcome of such a study indicates that sports people should take whey protein and HMB in the same product to help with recovery after extensive exercise rather than just relying on whey protein alone. Supplement suppliers and nutritionists assert that athletes recover more effectively when they get the right nutrients to the muscles in a timely manner. Strenuous exercise however also means ensuring enough energy is available for good muscle recovery as well as minimising inflammation, reducing stress from oxidation and ensuring general protein synthesis occurs. We know that more research on sports performance needs to be generated to fully understand the benefits of nutrient combinations: whey, isomaltulose and HMB is certainly one example but there are clearly many more to consider.

Reference

Kraemer, W.J., Hooper, D.R., Szivak, T.K., Kupchak, B.R., Dunn-Lewis, C., Comstock, B.A., Flanagan, S.D., Looney, D.P., Sterczala, A.J., DuPont, W.H., Pryor, J.L., Luk, H.Y., Maladoungdock, J., McDermott, D, Volek JS, Maresh, C.M. (2015) The Addition of Beta-hydroxy-beta-methylbutyrate and Isomaltulose to Whey Protein Improves Recovery from Highly Demanding Resistance Exercise. J. Am. Coll. Nutr. Mar-Apr; 34(2) pp. 91-9.