Are you on the lookout for a secure and effective complement to show you how to reduce muscle protein breakdown and boost exercise performance? In that case, HMB could also be just what you would like!
HMB has been used for a long time for its potential to reinforce muscle growth and improve exercise recovery. But what exactly is HMB, and the way does it work?
On this post, we’ll take a better take a look at HMB, its advantages, any unwanted side effects, and the way to use it to realize your bodybuilding goals. HMB stands out as the missing piece in your fitness puzzle, whether you are a seasoned athlete or simply starting out.
Let’s start!
Table of Contents:
- What’s HMB?
- What Does HMB Do?
- How Does the Body Create HMB?
- 5 Best HMB Advantages
- HMB Side Effects
- What Are HMB Supplements?
- Are HMB Supplements Good For Bodybuilders?
- What Are the Best HMB Supplements?
- HMB Dosage: How Much HMB to Take Each day?
What’s HMB?
HMB, meaning beta-hydroxy beta-methyl butyrate, is a dietary complement sometimes utilized by athletes and bodybuilders. As a leucine metabolite, it reduces muscle protein breakdown while increasing protein synthesis, resulting in a net increase in muscle mass.
HMB has been shown to assist maintain muscle mass while weight-reduction plan or in periods of low activity and promote muscle hypertrophy when combined with intense resistance training. We’ll dig deeper into the specifics later within the article, but for beginners will get the perfect results using HMB.
What Does HMB Do?
HMB works by reducing muscle cells protein breakdown and promoting protein synthesis. Once you exercise, your body degrades muscle proteins, which causes muscular damage and discomfort. HMB helps reduce this muscle protein breakdown by inhibiting certain enzymes that break down muscle proteins1.
Along with reducing muscle protein breakdown, HMB also increases protein synthesis, which is the method by which the body builds latest proteins. This increase in protein synthesis may lead to more muscle mass and improve muscular strength over time.
HMB could also allow for faster recovery and higher overall performance. In accordance with research, HMB’s anti-inflammatory qualities may aid within the reduction of muscle damage and discomfort following exercise2.
While we’d like more research to completely dig into the mechanisms behind HMB, its ability to scale back muscle protein breakdown and promote protein synthesis makes it a well-liked complement for bodybuilders trying to support muscle growth and recovery.
How Does The Body Create HMB?
As previously stated, HMB is a metabolite of leucine, a branched-chain amino acid in high-protein diets comparable to beef, poultry, fish, and dairy products. Your body breaks these proteins into amino acids, including leucine.
Once leucine is within the body, it could possibly be utilized in various ways, including protein synthesis and energy production. A small portion of leucine can also be converted into HMB through a series of enzymatic reactions that occur primarily within the liver.
The human body gets all of its HMB from dietary sources of leucine, with roughly five percent of all dietary leucine being converted to HMB3.
While the body does produce some HMB by itself, the quantity is comparatively small in comparison with the amounts present in dietary supplements. Most individuals will need to complement HMB to get a big amount.
5 Best HMB Advantages
Searching for more reasons too persuade you to take HMB? Listed here are the five best advantages of beta hydroxy beta methylbutyrate supplements.
1) Increases Lean Body Mass:
Recent research shows that HMB has been shown to assist increase muscle growth, specifically in untrained young men4, boosting protein synthesis and improving recovery.
For instance, a 2018 study showed HMB supplementation improved work capability recovery inside 24 hours after high-intensity exercise5.
2) Improves Muscle Strength:
Supplementing with HMB can improve strength gains in trained and untrained lifters. A 2009 meta-analysis examined nine studies that included trained and untrained subjects.
Based on the info, HMB offers a transparent profit for lower body strength gains in beginners6. Although the meta-analysis only showed a trivial profit for trained lifters, some research supports strength gains for everybody.
As an example, one study by Panton and colleagues found that when paired with an exercise regimen, HMB may boost upper body strength and reduce muscle damage no matter gender or training status7.
3) Reduces Muscle Damage:
HMB has been shown to scale back not only exercise-induced muscle damage but muscle loss from aging as well. In a single study, 3g of HMB supplementation following an extended run led to decreased creatine phosphokinase and LDH response.
Each are metabolites of muscular breakdown, so a discount supports the concept that HMB supplementation can slow exercise-induced muscle damage8.
Moreover, HMB can prevent muscle loss in older adults. One other study examined how HMB affects older people after ten days of bed rest. The topics supplementing with HMB saw less muscle loss than those that didn’t take HMB9.
4) Boosts Muscle Protein Synthesis:
HMB prompts the body’s mTOR enzyme, inducing muscle protein synthesis10. The research is in mice, nevertheless it is plausible since HMB is a metabolite of leucine, and leucine is the first driver of muscle protein synthesis11.
5) Reduces Inflammation:
HMB has anti-inflammatory properties that will help reduce inflammation and muscle soreness brought on by intense training. That is great news for muscle recovery!
HMB Side Effects
What sets HMB aside from other supplements is its safety and effectiveness. It has been extensively studied in human trials for a long time and is secure for long-term use, with no known hostile effects reported.
Nonetheless, as with every complement, dosage is vital. Taking between 1 to 3g of HMB per day is beneficial usually.
What Are HMB Supplements?
HMB supplements are dietary supplements commonly utilized by athletes and bodybuilders that contain HMB because the most important lively ingredient. As mentioned, HMB is a naturally occurring compound each present in food and produced within the body as a byproduct of leucine metabolism.
That said, it is far easier to get enough HMB through supplementation. HMB supplements are available in various forms, including capsules, tablets, powders, and liquid formulations. You too can get products with HMB with amino acids arginine and glutamine or vitamin D.
Most studies HMB have used the calcium salt of HMB (HMB-Ca). Nonetheless, one other type of HMB, HMB-free acid, has recently taken over as the most well-liked form.
They’re typically taken each day in doses starting from 1 to three grams, although the optimal amount relies on things like body weight and exercise intensity.
Are HMB Supplements Good For Bodybuilders?
Bodybuilders may profit from supplementing with HMB for several reasons.
First, HMB studies show it supports constructing muscle by promoting protein synthesis and reducing protein breakdown. Mix more protein generation and fewer muscle loss with enough time, and you have got a recipe for muscle mass and strength gains.
Furthermore, HMB may additionally help reduce muscle damage and soreness after exercise, allowing for faster recovery and higher overall performance. The harder and more often you may train without injury, the higher your performance.
Finally, HMB can have anti-inflammatory properties, which help reduce inflammation and oxidative stress, potentially positively impacting overall health and well-being.
Who Should Take HMB Supplements?
Most individuals can profit by supplementing with HMB, but there are three groups who will see the perfect results.
1) Bodybuilders:
As mentioned, HMB supplementation is great for bodybuilders. Competitive bodybuilders often train in catabolic states, and anti-catabolism is considered one of HMB’s best qualities. One user praised HMB’s positive effects on their frequent, high-volume training schedule:
“HMB is great for long high intensity workouts with a lot of volume. I’m capable of get better and grow from 3 hour workouts now, doing ~15 sets per body part and three BP per workout (so total 40-45 sets). HMB is kind of useless for low volume work IMO.” (source)
As bodybuilders get more training volume than most, a secure and effective complement like HMB is an awesome option to enhance body composition for anyone on the lookout for that edge over the competition.
2) Recent Lifters:
Recent lifters can expect to realize muscle strength, improve body composition, increase muscle mass, and reduce muscle damage with HMB.
In case you didn’t notice, beginners’ advantages mimic those of advanced bodybuilders, but they’re simply to a bigger degree.
Since beginners typically see more initial muscle damage from lifting, and HMB can suppress muscle damage and muscle protein breakdown, the impact of HMB for muscle growth is more significant.
3) Older Adults:
As we age, muscle mass and strength naturally decline, and HMB might help combat this by reducing protein breakdown and promoting protein synthesis.
Moreover, older lifters often experience more muscle soreness and fatigue from physical exertion than younger lifters. Supplementing with HMB may help reduce muscle damage and soreness after exercise.
Lastly, HMB’s anti-inflammatory properties may positively impact overall health and well-being, especially for older lifters at increased risk of age-related health conditions.
Who Shouldn’t Take HMB Supplements?
HMB supplements are generally secure for all people. Nonetheless, there’s insufficient research on their safety while pregnant or breastfeeding, so it is best to avoid them. The identical might be said for kids, although there should not be any issue.
Lastly, in rare occurrences, some experience GI issues when supplementing with HMB. If that happens, discontinue use or try a lower dose.
What Are The Best HMB Supplements?
Several HMB supplements can be found in the marketplace, and it’s tough to find out which of them are the perfect, as there really are many great options. But, to start, I like to recommend testing our list of the Best HMB Supplements.
When selecting the fitting HMB complement for you, consider the next:
- Type of HMB: Search for products produced from high-quality Calcium HMB or HMB-free acid.
- Dosage: Make sure that the complement accommodates the right HMB dosage to realize the specified results.
- Brand Popularity: Select a complement from a good brand with a superb track record of manufacturing quality supplements.
- Price: Compare prices of various HMB supplements to seek out one that matches your budget.
Considering these aspects, my two favorite HMB products are Transparent Labs Creatine HMB & Optimum Nutrition HMB.
Transparent Labs Creatine HMB is a flavored powder that tastes great and mixes well. Plus, it accommodates 5g of creatine monohydrate (one other must-have product!) per serving, so that you get two effective supplements in a single.
Optimum Nutrition HMB is the perfect pure HMB in the marketplace. Optimum is considered one of the industry’s most reputable brands, and you actually cannot go mistaken with using their products.
HMB Dosage: How Much HMB To Take Each day
The optimal dosage of HMB can vary depending on aspects comparable to age, weight, and level of physical activity. Nonetheless, most studies on HMB supplementation suggest a dosage range of 1-3 grams each day.
As much as 6g per day is secure, nevertheless it’s essential to notice that taking greater than the beneficial dosage doesn’t necessarily lead to more significant advantages.
FAQS
Let’s take a take a look at among the more steadily asked questions on HMB.
Is HMB bad on your liver?
No evidence suggests that HMB is bad on your liver when taken appropriately. Nonetheless, individuals with pre-existing liver conditions should seek the advice of their healthcare provider before taking HMB supplements.
Is HMB Secure?
HMB supplements are generally secure for healthy adults when taken in appropriate doses.
Is HMB A Steroid?
No, HMB shouldn’t be a steroid. It’s a naturally occurring metabolite of the amino acid leucine.
Does HMB actually work?
Evidence suggests that HMB might help preserve muscle mass and strength, improve recovery, and enhance overall health. Nonetheless, based on the literature, latest lifters see essentially the most significant advantages of an HMB complement.
Where can I get HMB?
HMB supplements might be purchased at many health and complement stores and online retailers. To seek out a listing of high-quality options in a single convenient place, take a look at our article on Best HMB Supplements.
Does HMB cause hair loss?
There isn’t any evidence to suggest that HMB causes hair loss.
What advantages does HMB have in your body?
HMB advantages muscle mass and strength preservation, improves recovery, increases bone density, and enhances overall health. It reduces protein breakdown and promotes protein synthesis, reduces muscle damage and soreness after exercise, increases muscle strength, and provides anti-inflammatory effects.
What’s an HMB complement good for?
HMB supplements profit athletes and bodybuilders trying to preserve muscle mass and strength, improve recovery, and enhance overall health. They may additionally help older individuals combat age-related muscle loss and improve bone density.
Is HMB dangerous?
HMB supplements are generally secure when taken in appropriate doses by healthy individuals. Nonetheless, as with every complement, it’s essential to make use of it appropriately.
Is HMB good or bad?
Since there aren’t any known unwanted side effects from taking appropriately dosed HMB, and it has evidence to support its effectiveness, it’s a superb complement.
Does HMB cause weight gain?
HMB shouldn’t be more likely to cause unwanted weight gain, because it doesn’t stimulate appetite or promote fat storage. Nonetheless, it might help preserve and construct muscle mass, so you can gain lean body mass while taking it.
What’s calcium HMB?
Calcium HMB is a type of HMB certain to calcium. It’s some of the popular types of HMB.
HMB Supplements: Final Takeaways
HMB supplementation has been shown to have quite a few advantages for bodybuilders and athletes looking to reinforce their performance and recovery. It could help promote muscle growth, reduce muscle breakdown, and improve overall physical performance.
While HMB is mostly secure and effective, supplements alone is not going to do the be just right for you. Consistency with a dialed-in nutrition plan and exercise program is important for achieving optimal results. That said, HMB is usually a priceless tool for those trying to take their training to the following level.
