HMB is one of the most popular dietary supplements available on the market. It’s very hard to deliver it from outside. Just its trace amounts can be found in grapefruit, alfalfa or some fish.
Therefore, if you want to deliver this component to the body, you should decide on its supplementation dosage.
- HMB – what is it?
- What does HMB give you?
- Side effects
HMB – what is it?
The HMB supplement is a short-chain fatty acid formed in the body from the leucine amino acid. I am talking here about the protein breakdown process. Leucine is part of branched-chain amino acids BCAA. Other nomenclature of the preparation is beta-hydroxy-beta-methylbutyrate.
It is a dietary supplement that is assigned two basic functions. The first function guarantees proanabolic action. This means that the product protects muscle mass against degradation caused by catabolic reactions. The second task of HMB is to help expand existing muscle fibers. It can be argued that hydroxymethylbutyrate is an effective aid in the process of building muscle mass.
As an interesting fact, the fact that the HMB dosage works only for people starting work or those who return to regular activity with the weights after a long absence. During the first three months after the training started, measurable results were noted in the form of muscle tissue growth, increase in muscle strength and simultaneous degradation of subcutaneous fat tissue. In the situation of using this supplement by experienced people and with a longer training experience, it is hard to expect the desired results. It is worth assuming that HMB is an ideal medium for beginners and returning to sports after a long break.
These opinions have been confirmed by scientific research.
Beginners should take HMB at a level of 3 g per day
for men. In the case of women, the dose is 2 g per day. This dose is best spread over 2-3 servings throughout the day. It does not matter whether it will be a training day or a non-training day. These product quantities should be further divided into three minor doses.
Of course, this is a conventional value. More detailed dosing of HMB can be calculated with the help of the following guidelines. The detailed dosage of the preparation looks as follows. It is closely related to the absolute weight of the body
– 0.15 grams per 10 kg of body weight after strength training;
– 0.10 grams per 10 kg of body weight in the morning after waking up;
– 0.10 grams per 10 kg of body weight before going to bed.
HMB is worth combining with supplements such as BCAA or creatine preparations. Especially good results are obtained by simultaneous supplementation with the latter due to the mutual enhancement of their activity.
What does HMB give you?
The HMB dietary supplement, as mentioned above, has a proanabolic effect. This means that thanks to supplementation with hydroxymethylbutyrate, our body gains additional protection against harmful catabolic reactions, hindering, among other things, building muscle mass. Therefore, it contributes to the preservation of muscle fibers at a high level, protecting them from degradation, which will be great news for people who want to lose weight. In addition, the preparation supports the growth of muscle mass and muscle strength, while ensuring a decrease in the percentage of subcutaneous fat in the body.
People who use a food supplement do not have to worry about side effects, because they do not occur. Scientific research has proven that relatively higher doses of the preparation (eg 6 g per day) are not only ineffective, but also do not adversely affect the body, and excess HMB is excreted in the urine.
However, the already mentioned proteolysis due to which hydroxymethylbutyrate is formed also leads to undigested protein residues. They, in turn, can be transformed into harmful compounds, which are referred to as secondary metabolites. However, the use of probiotic preparations effectively prevents their transformation.