Why HMB is ideal for CrossFitters
- HMB for CrossFitHMB (or β-Hydroxy β-methylbutyrate) is needed by the body to protect, repair and build muscle tissue. We can make a small amount of HMB from the amino acid Leucine found in the protein we eat, but it needs to be topped up by eating HMB rich foods such as grapefruit.
The constantly varied nature of CrossFit means that CrossFit athletes experience more muscle damage and soreness and require more HMB to repair and build muscle tissue.
Research supports this showing that athletes doing CrossFit movements like squats and deadlifts increase strength and muscle mass quicker when taking HMB.
To date HMB has been shown to work in over 20 research studies meaning it fits well with the CrossFit ethos which is based on sound science.
Because of the way HMB works, its effects are non-specific. Whether working on metcon, strength or gymnastics it will increase your body's rate of adaptation to the training you do
For detailed information on HMB, click here.
- What is CrossFit?CrossFit is an extremely well structured form of functional training which combines elements of Olympic, gymnastic and sports training. Its structure is imbedded in scientific research and also invites aspects of competition, performance measurement, community and even nutritional behaviour development to create athletes truly ready for every physical demand of everyday life.
Check out this cool Infographic, click here.
- How taking HMB enhances CrossFit performance
Click to enlarge More than 13 sports science labs have studied HMB and found that it enhances both strength, power and endurance adaptations with high intensity training routines like those used in CrossFit.
HMB works by enhancing the body’s adaptation to CrossFit training and reducing recovery times between WODs. Lifting heavy results in less muscle damage to recover from and metcon improvements will be swifter.
- Read the research studiesResearch Study: Controlled 9 week study on trained men. HMB increased lean mass, decreased fat mass and resulted in a substantial increase in lower body strength. Read the research.
Research Study: A meta-analysis of existing research. HMB supplementation resulted in clear overall increases in strength in men starting a resistance training program, but that the benefit of HMB in trained athletes was smaller. Read the research.
Research Study: 1 year long controlled study in the elderly. HMB with two amino acids increased lean mass and protein turnover in older adults. Read the research.
Research Study: 12 week study on resistance trained men. HMB combined with two amino acids doubled the effects of training on lean mass and increased fat loss. Read the research.
Research Study: A review of research on HMB. Concluded that collectively there is not only clinical data, but also mechanistic data supporting HMB's effect on increasing muscle mass and strength. Read the research.
Research Study: Controlled study in 35 trained collegiate football players. HMB increased muscle mass and reduced body fat however this was not statistically significant probably because the athletes only used HMB for 4 weeks so gains were small. Read the research.
Research Study: A meta-analysis of all research to date on supplementation for strength and mass. Found that HMB and Creatine are the only two supplements that have been shown to enhance strength and mass with resistance training. Read the research.
Research Study: Controlled 8 week study in weight training elderly men. HMB increased muscle strength and lean mass while increasing fat loss. Read the research.
Research Study: Controlled study in weight training males using Creatine and HMB in combination. HMB and Creatine supplementation results in even greater strength and lean gains than either HMB or creatine supplementation alone Read the research.
Research Study: Controlled study in trained males. HMB enhanced strength and mass but the increases were small over the research period. Read the research.
Research Study: Controlled study using male and female trained and untrained subjects. The studies showed that regardless of gender or prior training, HMB increases strength and minimizes muscle damage when combined with a four-week resistance-training program. Read the research.
Research Study: Controlled study with male weight lifters. HMB increased lean mass and peak muscle torques. It also decreased blood markers of muscle damage. Read the research.
Research Study: Controlled study if 40 experienced, resistance trained men over just 4 weeks. HMB numerically increased lean mass and strength over the period of the study. Read the research.
Research Study: Two controlled studies in weight training males for three and seven weeks. HMB increased strength and muscle mass while reducing muscle damage in all subjects. Read the research.
Research Study: The official position paper of the International Society of Sports Nutrition. HMB was rated in the second highest category of effective supplements for performance enhancement. Read the research.
- Product recommendationsBlonyx has manufactured two high quality supplements for CrossFitters that are the cleanest on the market.
CrossFit athletes focusing on strength and perhaps body weight gain should take HMB+ Creatine.
CrossFit athletes wanting overal performance gains without weight gain - perhaps if working on body weight movements or gymnastics skills, it is better to use HMB Sport
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