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What is HMB?
HMB (beta-hydroxyl beta-metylbutyrate) is a metabolite of the Branched chained amino acid leucine. Your body breaks down leucine into HMB, and you can also get it from grapefruit, catfish and alfalfa. HMB is a precedent to a component of cell membranes which helps with the growth and repair of muscle tissue. Its role is not yet clear but scientists believe it either helps protect the muscle from excessive breakdown during intense exercise or it accelerates muscle repair after training. The idea behind supplementation is to increase muscle mass and speed up recovery.
Does HMB work?
HMB is a relatively new supplement and has only been researched since the late 1990s, so it's too early to make strong recommendations. Studies at Iowa State University have measured greater gains in muscle mass and strength after taking HMB supplements for 3-7 weeks, compared with a placebo, and this may be due to HMB's ability to prevent muscle breakdown during intense training. The same researchers also found that HMB helps to reduce body-fat levels and improve body composition, although the exact mechanism is not clear. Several researchers believe that HMB may work even better when combined with creatine and protein-carbohydrate supplements.
How much HMB should I take ?
If you decide to use HMB, stick to the doses used in the studies: 3 g/day for men and 2 g/day for women. This works out at about 38.1 mg/kg body weight/day. Higher doses of 6 g/day have been used but give no further benefit. It would also be better to take HMB with a meal replacement product or at meal times. Studies at Iowa State University found that muscle mass gains were greater when HMB was taken with a carbohydrate-protein supplement.
Are there any side effects of HMB ?
No side effects have been found in athletes nor in animals tested using higher-thanrecommended doses. As HMB is a watersoluble substance, any excess is excreted in the urine.
Other important supplements are :-
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