1. What Is It?
HMB (β-Hydroxy β-Methylbutyrate) is a metabolite of the amino acid Leucine, with approximately 5% of dietary Leucine oxidized into HMB by the human body naturally. HMB appears to mediate a variety of Leucine’s effects as an anticatabolic (muscle sparing) supplement. HMB supplements are readily available in powder form as Calcium-HMB, with some free form liquid HMB supplements also available.
2. What Does It Do?
HMB helps to prevent muscle protein breakdown and reduce the rate of muscle loss. Specifically, HMB helps slow down a phenomenon known as proteolysis; the process of muscle tissue breakdown during strenuous physical activity. As a standalone metabolite of Leucine, HMB is responsible for preserving muscle mass during periods of high-risk muscular wasting such as during a severe dieting phase or contest preparation.
3. How Much Do I Need To Take?
To achieve the greatest results from HMB, the most efficacious dose is 3,000 mg per day, every day.
Whether you are taking this in a single 3,000 mg serve of you can split it up across the day is entirely up to how you choose to incorporate HMB into your supplement regime. Some products will provide you with the full 3,000 mg in a single serve.
Your best option is to source a pure HMB supplement that will allow you to dose you HMB intake to optimise the body’s utilisation of the HMB.
4. When Do I Take It?
HMB is best taken three times per day, split into three 1,000 mg doses. The first dose is best taken in the morning with breakfast, the second dose can be taken 30 minutes before workouts, and the third dose is best taken immediately post-workout.
To make dosing more convenient, on non-workout days, a single 3,000 mg dose can be taken first thing in the morning with breakfast.
HMB can be mixed with water, or any beverage, and consumed. HMB is infamous for having a very pungent taste and an unpleasant smell.
5. How Long Does It Take To Work?
Users can expect to experience the initial effects of HMB within the first 2 weeks of use, including a noticeable decrease in muscle soreness and improved muscle recovery. Consistent use in conjunction with a sensible diet and workout regime will see the physique and performance-enhancing effects of HMB start to take effect within the first 4 weeks of use.
6. What Are The Top Products?
The top products using HMB are: