HMB Supplement: What It Is, When To Take It And Opinions

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The sports industry offers many products that promise to be a supplement or boost in training, however, not all are effective. HMB is a supplement designed to increase the intensity of exercise, since in addition to being a great source of energy, it is an empirically validated product.

In this article, we are going to know in-depth what is the HMB supplement, when to take it, and my personal opinions.

Let’s go!

What is HMB?

Also known as beta-hydroxy-beta-methylbutyrate, it is a natural compound that is generated in the metabolism of the amino acid leucine. Leucine has an anti-catabolic effect, that is, it activates protein synthesis in the muscle after it has been subjected to high-intensity training. This means that it is essential for muscle health.

Although the body produces it, it is also manufactured synthetically; in situations of great oxidative stress and energy requirement, a higher quantity will be beneficial.

Opinions on the HMB supplement

HBM has been used as a supplement since 1997 and many athletes have ensured its performance, it has been widely accepted. Despite that, it is not enough evidence to trust its benefits; neither does it speak of collateral damage, which is why it is important to present some studies.

The biggest fear when consuming synthetic amino acids, before it does not work, is that it can cause damage to the body. For this reason, in 2015 the degree of toxicity that could be generated by ingesting 3g / day of HMB was studied. As expected, the results returned almost zero, even when exceeding that dose.

The Journal of Nutrition created a compilation and summary of nine studies where the study population consumed 3g of HMB per day. This lasted from 3 to 8 weeks and included the participation of men and women, old and young, who did or did not play sports.

Organ and tissue function, effects on emotional perception, and tolerance of HMB were evaluated. No one was negatively affected, on the contrary, a negative mood indicator decreased, there was a 5.8% decrease in cholesterol and systolic blood pressure.

Finally, Nutrients, an open-access journal published The Effect of 12 Week HMB Supplementation in Highly Trained Combat Sports Athletes. The objective was to verify the effect on physical capacity and body composition.

Throughout the experiment, the fat-free mass increased simultaneously with a reduction in fat mass. The results indicate that HMB promotes favorable changes in body composition and stimulates increased aerobic and anaerobic capacity.

The results of HMB are more noticeable in the elderly, or in those who are starting the habit of sports. In those who are much more trained there are slight improvements; However, if for example it were used in a competition, that little boost could be the one that makes the difference.

How to take HMB?

HMB supplementation is recommended at a dose of 1-3 g per day, in order to reduce muscle loss over time. It is also possible to do a 1 gram load, 3 times a day for a minimum of two weeks, and then move on to the normal intake already recommended. Because HMB is said to be 20 times stronger than leucine for this work, it is considered equivalent to 20-60g of leucine supplementation.

If muscle protein synthesis is your concern, leucine and HMB are very similar, although leucine is stronger in grams. To stimulate muscle protein synthesis, leucine is recommended more because it may be cheaper and more effective.

When to take HMB?

Like other sports supplements, it should be taken after training and before going to sleep. However, it is common for some people to prefer to take it 1 hour before high-intensity exercise.

If you prefer to consume it before training, try to do it 30 or 45 minutes before.

HMB vs. Creatine

Both HMB and creatine are highly used to increase muscle mass or improve performance; so the question arises as to which of the two is better. There is no point in starting a competition between these two amino acids when they can be joined to intensify the results.

A study was carried out for 10 weeks with a group of 28 athletes, who were divided into four groups: the first consumed only monohydrated creatine, the second only HMB, the third a placebo, and the fourth creatine and HMB. Before during and after the amino acids were given, a physical test was done and the result of each group was compared.

Thanks to this research, it can be verified that the group that consumed creatine and HMB had better physical results and there was an increase in muscle mass. So if you have the opportunity to purchase both products, you will get double the benefits.

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