Leucine

Q: A dude at the gym told me it's better to take leucine than HMB because leucine is cheaper. Are they equivalent?

A: Sort of. Beta-hydroxy beta-methylbutyrate (HMB) is a metabolite of the branched-chain amino acid (BCAA) leucine. Because they are closely related, HMB and leucine act in a somewhat similar manner in the body, but there are differences.

Although leucine has been used for more than 20 years (as have the BCAAs isoleucine and valine), HMB has existed in supplement form for only about 10 years. When this supplement hit the market, it was hyped for its ability to minimize muscle breakdown, a key to muscle growth. Initial research studies on HMB produced mixed results though, so the hype died down and sales started to lag.

The latest research consensus on HMB, however, is that it can help promote muscle growth in beginning bodybuilders. Those who have a year or more of experience typically don't see such positive results. Many experts in the supplement industry believe that this may be due to improper dosing. New supplements are often so expensive that everyone can't afford the effective dose. For HMB, that's 3-10 grams (g) per day. The price of HMB has dropped somewhat over the past decade, making it more cost effective to take this dosage.

If the current cost of HMB is still beyond your budget, then consider supplementing with leucine as an alternative. This close relative of HMB does inhibit muscle breakdown and can be taken on its own or as part of a BCAA product. Research on leucine suggests that it may be a key stimulator of muscle protein synthesis. This makes it a critical nutrient to take around workout time along with other amino acids, which are needed for muscle growth.

In addition to 20-50 g of whey protein after a workout, consider taking 3-5 g of leucine by itself or along with other BCAAs (but try to get in close to twice as much leucine as valine and isoleucine). If you go with HMB, take 2-4 g after training, but also get in a total of 3-10 g throughout the day by taking one or two more doses accompanying high-protein meals.

Send your questions on any topic of nutrition to Advanced Nutrition, FLEX magazine, 21100 Erwin St., Woodland Hills CA 91367. For more information on nutrition and supplements, visit www.flexonline.com.

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* Regular supplementation with glutamine can help make your digestive system superefficient. Take two to four doses a day of 5 to 10 grams each.

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