HMB or Beta-Hydroxy Beta-methylbutyrate is a byproduct of the normal breakdown of the amino acid Leucine. It is therefore a metabolite of the essential amino acid - Leucine. HMB is produced in our body from the proteins in our diet and is also consumed in small amounts from the foods we eat. Foods like catfish and alfalfa contain small amounts of HMB.
HMB supplements help to slow down a process call proteolysis, which is the natural process of breaking down muscle tissue that occurs after intense physical activity weight training in this case. Taking HMB gives the body a head start of muscle recovery by minimizing the amount of muscle breakdown and protein loss after. This means that you body stays in an anabolic state for longer allowing for more muscle growth.
HMB supplements were first used by Iowa State in cattle. Their tests found that by giving cattle HMB supplements they would produce more muscle tissue and less body fat. Studies were then carried out on humans with the same results. Iowa State University tested 40 men who trained for 4 weeks and found that the men who were given 3 grams of HMB per day built more muscle and lost more body fat the men who trained without HMB
Does HMB have any implications? Published studies have been undertaken to measure the side effects of taking HMB supplements in me and children and the elderly. In 9 separate studies only positive effects were found on muscle, body fat, blood pressure and cholesterol.
Like many other muscle building supplements the recommended about of HMB you should be taking depends on your bodyweight. For general guide, for people weighing up to 130lbs 60kg 2 grams per day should be abundant. For people weighing over 130lbs 60kg,it is recommended to consume 4 grams per day. You should only take 1 gram at a time, so if you're over 130lbs take 1 gram 4 times per day.
