HMB supplements have been doing the rounds of the muscle building circuit for quite some time. However not a lot of people know about them in details. This article deals with the basics that you need to know about HMB supplements.
What is HMB and What are its Benefits
HMB or Beta-Hydroxy Beta-methylbutyrate is a by-product that is obtained from the natural breakdown of the essential amino acid Leucine. HMB chiefly helps to minimise muscle breakdown after training sessions. To list its benefits they are as follows:
- Prevents muscle catabolism
- Helps in reducing muscle repair and recovery time
- Increased gains of lean muscle
- Helps in fat loss
- Helps to reduce blood cholesterol levels
- Enhances endurance and oxygen uptake capacity
How HMB Supplements Work:
HMB aids in slowing down muscle breakdown after intense physical activities like workouts. The break down usually happens through a process called proteolysis. After a strenuous workout your body tends to get into a catabolic phase which may end up breaking down the muscle tissue through proteolysis. When you take HMB supplements you help your body preventing muscle catabolism to help muscle recovery and growth.
Should you Take HMB with Other Supplements?
It is usual practice to take HMB supplements with other supplements. HMB is generally taken in combination with supplements such as whey protein, creatine, glutamine, and carbs. While other supplements provide you with the fuel to increase the intensiveness of your workout routine, HMB compliments this by preventing muscle catabolism and reducing muscle recovery time. You would easily get blends in the market that comes with a mixture of HMB supplements with others like whey or creatine.
How Much of HMB Supplements You Should Take
The amount of HMB that you should take depends on your body weight, like most other supplements. The best way is to consult your fitness instructor regarding the doses. Usually people weighing up to 130 lbs should take not more than 2 grams and those who are above 130 lbs should take around 4 grams per day. It is also important to remember that you should take only around 1 gram for each serving. So if you need to take around 4 grams per day, you need to take it in 4 servings throughout the day.
Does HMB Have Any Side Effects
Studies undertaken so far have not shown any adverse effects of HMB supplements. Studies have been undertaken on the effects of HMB on men, women, children as well as elderly and it showed that HMB only has positive effects on muscle, body fat, cholesterol and blood pressure.
HMB supplements, though not as popular as whey protein or creatine supplements can help you a lot in reaching your desired goals. While it is important to focus on muscle mass gain, you should also take care that you don’t end up losing what you have gained through catabolic processes and HMB supplements can help you immensely in that direction.