When it comes to sports supplements it can often feel that there is little to no real evidence that a product will give any results at all regardless of what it says on the label. Luckily there are products that are research driven and proven to given results when coupled with a solid diet and consistent training.
HMB supplements are one of these and have been very popular in the bodybuilding scene since the early 1990's its common amongst many bodybuilding and training forums to see HMB supplements listed as one of the must have supplements for muscle gains.
Before you decide to take any type of sports supplement it's always good to get a basic understanding of what to expect from the product, despite the label claims it's always a good idea to do a little research into exactly what it is you're going to be putting into your body.
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.
It help to Increase gains of lean muscle,prevent muscle catabolism,speeds up muscle repair and recovery times,decrease body fat ,ecrease blood cholesterol levels and lastly increase VO2 max and endurance.
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 workout. This means that your body stays in an anabolic state for longer allowing for more muscle growth.
HMB supplements were first used by Iowa State University in cattle. Their tests found that by giving cattle HB 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.
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.
When taking HMB measurable increases in strength and muscle mass may be seen in as little as2-4 weeks.
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