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Nutrition

HMB Ngluhuraké Kebugaran Kardio, Dudu Kakuatan, Ing Uji Coba Anyar 2026

Dr. Gymbro · · 4 min read
#sports nutrition #supplements #vo2max #hmb #aerobic capacity #crossfit #hift

Ngulihé: Suplemen Otot sing Ngluwihi Kardio

Beta‑hydroxy‑beta‑methylbutyrate (HMB) wis suwe diposisikaké ing lorong otot lan kakuatan ing donya suplemen. Nanging, uji coba acak sing kapracaya ing taun 2026, dipun terbitaké ing Journal of the International Society of Sports Nutrition (Durkalec‑Michalski et al.), nuduhaké manawa HMB uga nduwèni potensi kanggo ningkataké kebugaran aerobik. Ing desain triple‑blind lan kontrol plasebo, priya sing ngonsumsi dosis HMB dhuwur sing diatur miturut komposisi awak, nalika nindakake latihan fungsional intensitas tinggi (HIFT), ngasilaké peningkatan sawetara indikator kardiorespirasi luwih gedhé tinimbang plasebo. Kakuatan isometrik sikil maksimal tetep ora owah.

Cara Uji Coba Dijalanke

Uji coba iki ngrekrut 90 priya: 53 sing wis terlatih (umuré rata‑rata 29 taun, massa bebas lemak kira‑kira 71 kg) lan 37 sing ora terlatih (umuré rata‑rata 32 taun, massa bebas lemak kira‑kira 68 kg). Saben peserta nglakoni loro blok telung minggu berturut‑turut.

  • Blok 1 (SUP): HMB utawa plasebo bareng latihan rutin (kelompok terlatih) utawa tanpa latihan (kelompok ora terlatih).
  • Blok 2 (SUP + EX): Suplemen sing padha ditambah loro sesi HIFT saben minggu.

Suplemen sing dipigunakaké yaiku HMB cair asam bebas sing diwènèhi 90 mg per kilogram massa bebas lemak saben dina. Peneliti ngetung data ing baseline lan sakwise saben blok. Tes siklus inkremental digunakaké kanggo ngétung VO₂max, ambang anaerobik (AT), lan titik kompensasi pernapasan (RCP). Kajaba iku, tes kontraksi isometrik sukarela maksimal (MVIC) dipigunakaké kanggo ngukur kekuatan sikil ngisor.

Apa sing Nambah

Ing priya terlatih, kelompok HMB ngluwihi plasebo saka baseline nganti akhir blok HIFT ing:

  • VO₂max (p = 0.024)
  • Wektu nganti ambang anaerobik, VO₂ ing AT, daya output ing AT, lan denyut jantung ing AT
  • Wektu nganti titik kompensasi pernapasan, VO₂ ing RCP, lan daya output ing RCP

Kebanyakan beda sing gegayutan karo ambang iki nduwèni nilai p < 0.001. Peningkatan VO₂max sing paling alus, nanging ambang‑ambang liyane nuduhaké efek sing luwih kuat.

Tandha‑tandha iki wigati amarga nerangaké pira kerja sing bisa dipertahankan sadurunge rasa kesel ndadak nambah. Daya sing luwih dhuwur ing AT utawa RCP artiné sampeyan bisa njaga irama sing luwih keras luwih suwe, sing migunani ing olahraga campuran, blok latihan conditioning sing padhet, lan acara apa wae sing mbutuhaké usaha keras‑tapi‑tahan.

Apa sing Ora Nambah

Kekuatan isometrik sikil ngisor ora nuduhaké efek perlakuan. Mula, menawa sampeyan ngombé HMB kanthi pangarep‑arep nambah gaya otot, uji coba iki ora ndhukung pitakonan kasebut. Iki cocog karo cathetan sadurungé sing nuduhaké asil HMB campuran ing babagan kekuatan, lan ngélingaké yèn kategori pemasaran suplemen ora mesthi selaras karo efek sing bisa diukur.

Terlatih vs. Ora Terlatih

Priya terlatih entuk manfaat ing luwih akèh metrik. Priya ora terlatih mung nambah ing wektu nganti RCP (p = 0.001) lan daya ing RCP (p = 0.002). Penulis nyaranake manawa wong ora terlatih mbutuhake luwih saka loro sesi HIFT saben minggu lan intervensi sing luwih dawa supaya bisa ndeleng manfaat sing luwih jembar. Kanthi tembung liya, suplemen iki paling efektif yèn stimulus latihan wis cukup kuwat, lan bisa nggedhekaké adaptasi tinimbang ngganti.

Rumus Dosisé

Mayoritas riset HMB nggunakake dosis seragam 3 g saben dina. Uji coba iki ngatur dosis miturut massa bebas lemak, dadi ora ana siji ukuran sing cocok kanggo kabeh:

Dosis saben dina (g) = 0.09 × massa bebas lemak (kg)

  • 60 kg FFM → kira‑kira 5,4 g/dina
  • 70 kg FFM → kira‑kira 6,3 g/dina
  • 80 kg FFM → kira‑kira 7,2 g/dina

Rata‑rata peserta terlatih, kanthi massa bebas lemak kira‑kira 71 kg, bakal njupuk sakitar 6,4 g saben dina—kira‑kira kaping pindho dosis standar 3 g. Abstrak ora nerangaké cara pamisahan dosis saben dina, mula aja nganggep pamisahan tartamtu. Uga, perkiraan massa bebas lemak kudu cukup akurat, amarga cara ngétung massa awak sing ora profesional bisa kélangan sawetara kilogram, sing bakal ngowahi dosis sawetara atusan miligram.

Sapa Sing Bisa Entuk Manfaat

Target sing paling masuk akal yaiku atlit hibrida sing wis terlatih: kompetitor gaya CrossFit, atlit taktis, lan pengangkat beban sing nglakoni blok conditioning abot. Kanggo wong‑wong iki, pergeseran ing daya ambang lan wektu nganti ambang bisa dadi faktor sing penting. Atlit kekuatan murni sing ngupaya maksimalake kekuatan ora bakal entuk manfaat signifikan saka data iki. Pamula kudu luwih dhisik nggatekake konsistensi program latihan sadurunge mikir nambah suplemen.

Cathetan Penting Sing Perlu Digawe Elingi

  • Durasi cekak: Saben blok mung telung minggu, mula ketahanan efek ora dingerteni.
  • Mung priya: Temuan iki ora langsung bisa digeneralisasi kanggo wanita.
  • Dosis luwih dhuwur, data jangka panjang kurang: Dosis 3 g duwé luwih akèh riset dhukungan, lan abstrak ora nyritakake panggunaan jangka panjang saka kira‑kira kaping pindho dosis iki.
  • Akeh output: Kanthi pirang‑pirang titik akhir sing diuji, nilai p sing cilik kudu diparingi bobot luwih dhuwur tinimbang asil VO₂max, lan replikasi bakal mbantu ngukuhaké temuan.
  • Siji uji coba: Siji studi sing terkontrol apik iku sinyal, ora jawaban final.

Kesimpulan

Uji coba iki ngowahi persepsi HMB saka suplemen sing mung ngarahake kakuatan dadi suplemen sing bisa ndhukung aerobik kanggo wong sing wis latihan keras, dudu booster kakuatan. Yèn sampeyan kepengin nyoba, bukti ndhukung nggabungaké dosis sing disesuaikaké karo massa bebas lemak bareng stimulus latihan nyata lan nglacak apa sing bisa diukur, kaya tes usaha lestari, tinimbang ngarep‑arep owah‑owahan ing bar. Anggep iki minangka janji sing duwé potensi, ora kepastian, nganti ana studi sing luwih dawa lan luwih gedhé.

Original study

Read the original research on pubmed.ncbi.nlm.nih.gov →

This article summarizes published research for general information. It is not medical advice.

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Dr. Gymbro

Dr. Gymbro writes for Dr. Gymbro: science-backed fitness, nutrition & performance.

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