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2025.12.03This book explains the role and mechanisms of muscle-building amino acids and BCAAs, as well as the necessary amount of protein intake. It also explains the relationship between exercise-induced muscle breakdown and a decline in physical condition.
A comparison of leucine and HMB, which are necessary for muscle training.
Key Points
- Because about 5% of ingested leucine is converted to HMB in the body, some people mistakenly believe that HMB is more effective. However, HMB and leucine show almost the same muscle protein synthesis effect at the same dosage.
- Leucine and HMB act as "switches" for muscle building. Essential amino acids, which are the building blocks of muscle, are also necessary.
Leucine and HMB: The switches that activate muscle building
Leucine has the function of activating muscle protein synthesis. In muscle building, leucine plays the role of "flipping the switch," which is the first necessary step.
HMB (β-hydroxy-β-methylbutyrate), like leucine, is known to act as a switch for muscle protein synthesis.
Comparison of Leucine and HMB
HMB is a metabolite of leucine, and about 5% of ingested leucine is converted into HMB. Because HMB is not easily produced in the body, it is sometimes mistakenly believed that "taking HMB is more effective." However, studies comparing equal amounts of HMB and leucine have shown that their effects on promoting muscle protein synthesis are almost equivalent, and in fact, leucine is superior in terms of duration of effect.
Adult men were given 3.42g of HMB (free acid form) or leucine, and the magnitude of muscle protein synthesis signals was measured at 30, 90, and 150 minutes. Both HMB and leucine increased the synthesis signal 30 minutes after ingestion, but in the case of leucine ingestion, the signal persisted even after 90 minutes.
Essential amino acids (EAAs) to take with leucine and HMB
Leucine and HMB act as switches for muscle protein synthesis, but even if the switch is turned on, muscles cannot be built without the necessary building blocks. That's where essential amino acids, the building blocks of muscle, come in. Since essential amino acids cannot be produced in the body, it is recommended to take them together with leucine and HMB.
