For fitness freaks, building muscles is one of the main goals. In order to get more muscle, one should BUILD MORE MUSCLE. It is not well known that the body naturally breaks down muscle during the last half of sleep at night, as well as throughout the day if protein consumption is not enough. It’s possible to be muscular if we could minimize muscle breakdown, thus our NET gains would be greater!
Beta-hydroxy-Beta-methyl butyrate, commonly known as HMB, is a relatively new body building supplement that works by blocking the breakdown of muscle.
HMB is neither a steroid nor a drug but is classified as a dietary supplement. HMB is produced in the body from proteins in our diet and is also consumed in small amounts from the food we eat. HMB can be found in catfish, grapefruit, and alfalfa.
It basically increases the rate of protein being used to increase muscle growth, while decreasing the tear down of muscle that occurs.
Higher benefits of HMB can be achieved by more workout:
Increase protein metabolism
Increase Muscle Mass
Decrease Body Fat
Increase VO2 max and Endurance
Make athletes more fatigue-proof and powerful
Improves recovery from strenuous exercise
Improves synthesis of muscle tissue
It is recommended that 3 grams of HMB per day pided into 3 servings with meals is optimal for mass and strength gains. However, for people who weigh 200 pounds or more, doses of up to 6 grams per day may be required to see results.
Pregnant women and breast feeding women should not take HMB. Proper medical guidance is essential while consumption.
So far, there have been no reported side effects in short term clinical studies. As it is water soluble, excess HMB ends up being excreted in the form of urine.In fact, it is considered as a dietary supplement because it is derived from food.
Probably the biggest problem with HMB is its cost. As the process to make HMB is complicated, it is a relatively expensive supplement.
Though till date there is no downside of HMB, before taking any supplement one should always consult with a doctor. If you perform any type of serious workout you may want to consider taking a HMB supplement to boost results, regular consultation is essential in such cases.