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From Fellrnr.com, Running tips
HMB
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On a related topic, should you use whey or casein protein? (I'll ignore other types of protein for now.) I'd like to think that using Casein can extend the fat burning into this early part of the post-fast, but I'm not sure the research supports my optimism. Certainly, casein has a lower insulin response than whey<ref name="ReitelsederAgergaard2011"/>. That study compared 0.3 g/kg lean body mass of whey or casein in healthy subjects (that's just ~17g.) The casein resulted in a lower insulin response from 15 to 60 minutes, with a peak insulin of ~110 (casein) v 180 (whey), both pmol/L. The total insulin response (area under the curve) was 15.6 for casein v 18.5 for whey. It's not clear that the difference would change the impact on fat burning (lipolysis.) It only required 12 pmol/L of insulin to suppress 50% of lipolysis, 22 pmol/L to suppress 70%, and 34 pmol/L to suppress 90%<ref name="JensenCaruso1989"/>. This suggests that the difference between casein and whey isn't going to impact lipolysis.
[[File:Insulin Casein Whey.jpg|center|thumb|400px|]]
For a sense of how insulin changes during exercise, a study of trained cyclists exercising while fasted at 74% [[VO2max|V̇O<sub>2</sub>max]] for 2 hours found their insulin levels dropped from 14.3 to 10.7 pmol/L after 30 minutes then remained around 8-6-9.7 pmol/L<ref name="CoyleHagberg1983"/>. When given carbohydrate at 1.0g/Kg at the start, then 0.25g/Kg at 60 and 90 minutes, their insulin remained around 13-15 pmol/L. (1.0 g/Kg was ~70g or 280 Calories for the subjects.)
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This is the HMB powder I use; it's the calcium form, which is much cheaper and more widely studied than the free acid.
<ref name="ReitelsederAgergaard2011">Søren Reitelseder, Jakob Agergaard, Simon Doessing, Ida C. Helmark, Peter Lund, Niels B. Kristensen, Jan Frystyk, Allan Flyvbjerg, Peter Schjerling, Gerrit van Hall, Michael Kjaer, Lars Holm, Whey and casein labeled with l-[1-13C]leucine and muscle protein synthesis: effect of resistance exercise and protein ingestion, American Journal of Physiology-Endocrinology and Metabolism, volume 300, issue 1, 2011, pages E231–E242, ISSN [http://www.worldcat.org/issn/0193-1849 0193-1849], doi [http://dx.doi.org/10.1152/ajpendo.00513.2010 10.1152/ajpendo.00513.2010]</ref>
<ref name="Rathmacher2016"> Rathmacher, John, Naji Abumrad, and Shawn Baier. "Compositions and Methods of Use of-hydroxy--methylbutyrate (HMB) for Decreasing Fat Mass." U.S. Patent Application No. 15/170,329.</ref>
<ref name="CoyleHagberg1983">E. F. Coyle, J. M. Hagberg, B. F. Hurley, W. H. Martin, A. A. Ehsani, J. O. Holloszy, Carbohydrate feeding during prolonged strenuous exercise can delay fatigue, Journal of Applied Physiology, volume 55, issue 1, 1983, pages 230–235, ISSN [http://www.worldcat.org/issn/8750-7587 8750-7587], doi [http://dx.doi.org/10.1152/jappl.1983.55.1.230 10.1152/jappl.1983.55.1.230]</ref>
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