HMB, or more precisely 3-hydroxy-3-methylbutyric acid, is an organic compound resulting from the transformation of leucine, i.e. one of the branched chain amino acids. It is an anti-catabolic supplement that inhibits protein breakdown. At the same time, the preparation may improve the body's endurance, increase muscle strength and reduce body fat.
HMB - what exactly is it?
HMB is a chemical compound that is formed in the human body from an amino acid known as leucine. Leucine comes from a variety of commonly available foods such as soybeans, beans, milk, lentils and tofu.
Supplying large amounts of amino acid to the body from food, in order to convert it into HMB, is not a very effective way to increase the concentration of 3-hydroxy-3-methylbutyric acid. To obtain 1 g of HMB, approximately 20 g of leucine should be consumed. In turn, in order to cover the daily demand for this compound, amounting to about 3 g, it would be necessary to provide the body with significant amounts of food rich in leucine. HMB supplements come in handy, as they easily meet the demand for this ingredient.
Effects of HMB
HMB is a well-researched compound that has a beneficial effect on the human body. 3-hydroxy-3-methylbutyric acid reduces the breakdown of muscle tissue and accelerates muscle regeneration. At the same time, HMB supports protein synthesis and increases the body's immunity, acting anti-inflammatory. Moreover, the compound increases endurance, lowers blood cholesterol and lowers blood pressure. In addition, HMB has a positive effect on the work of the intestines, nourishing the intestinal epithelium, as well as rebuilding the damaged tissues of its epithelium. HMB helps to lose unnecessary kilograms without losing muscle mass, which is why it is very popular among fans of various disciplines.
HMB - for whom?
HMB is a supplement that is not recommended for everyone. The compound works best among people who are just starting their adventure with sport and an active lifestyle. Among beginners, 3-hydroxy-3-methylbutyric acid is considered to be one of the best nutrients available.
HMB is also great for professionals who, after a long break, caused by e.g. a serious injury, return to training.
Why should people starting their adventure with sport take advantage of HMB? The supplement has a protective effect on the muscles, and what's more, it is among debutants that you can quickly notice the effects of its action - increasing muscle mass and muscle strength, as well as reducing body fat. For professionals and people who train regularly, HMB is simply an unnecessary addition to the diet.
How long does it take to see the effects of using HMB?
HMB nutrients require regular and long-term use, but to the delight of impatient athletes, the first effects such as an increase in strength and endurance can be observed after just a few days of taking the supplement. The quick effects of the preparation allow you to obtain satisfactory training results in a short time, which is extremely motivating. After about 30 days of taking the supplement, changes in body composition are already visible - the level of body fat decreases and there is an increase in dry muscle mass.
However, it is important not to forget to take the supplement regularly, because only then will the HMB preparation be effective.
Dosage of the product
The dosage of the supplement depends on its form of occurrence, individual parameters and needs.
The preparation in the form of capsules is usually taken two capsules three times a day. In turn, HMB in the form of a liquid should be delivered to the body three times a day for 30 ml. HMB is taken at certain times. Usually, the first dose is delivered to the body in the morning, right after waking up, the second dose - after training, and the third - at bedtime. However, it all depends on a given preparation, so it is worth reading the labels of the products used.
Side effects of taking HMB
According to the opinion of specialists, no side effects of taking HMB have been observed so far. Therefore, supplementation with 3-hydroxy-3-methylbutyric acid is considered potentially safe.
However, it is worth remembering to follow the strict recommendations on the leaflet or product packaging. Any supplement consumed in too high doses is dangerous to human health and life.
In addition, you should not supplement HMB if you are allergic to any of the ingredients of the product.