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Expert Guide: HMB Supplements

Ultimate Guide To HMB Supplements For Muscle Building

Average: 3.6 (11 votes)
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HMB has been used by bodybuilders since the early 1990s. This expert guide will teach you what HMB supplements are, their possible benefits, and how to use HMB for optimal results.

This Guide Teaches You:

  • Why HMB has remained a popular bodybuilding supplement for the last 20 years.
  • What HMB is and which natural food sources contain HMB.
  • How HMB can help to build muscle by minimizing muscle breakdown after training.
  • What HMB does in the body, and the research behind its popularity.
  • How to choose the best supplements to combine with HMB.
  • How much HMB should be taken, and how long it takes to see benefits.

 

HMB supplements have been very popular in the muscle building scene since the early 1990's. Some bodybuilders have been taking HMB with excellent results. But despite it's popularity over recent years most lifters know little about how HMB works and it's role in the body. This HMB Expert Guide will cover everything you wanted to know about HMB. We recommend you read this before taking HMB supplements.

What is HMB?

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.

What Benefits Do HMB Supplements Have?

HMB supplements help to gain muscle by minimizing the amount of muscle that is broken down after you train. You may get the following benefits:

  1. Increased gains of lean muscle
  2. Prevents muscle catabolism
  3. Speeds up muscle repair and recovery times
  4. Decreases body fat
  5. Decreases blood cholesterol levels
  6. Increase VO2 max and endurance

How HMB Supplements Work:

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 degradation after exercise. This means that you 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 HMB 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.

Does HMB Have Any Side Effects?

Published studies have been undertaken to measure the side effects of taking HMB supplements in men, women, children and the elderly. In 9 separate studies only positive effects were found on muscle, body fat, blood pressure and cholesterol.

Can HMB Be Taken With Other Supplements?

HMB supplements are commonly taken with whey protein, glutamine, creatine and carbs. In fact it's possible to buy blends which contain HMB with other products like creatine and whey protein. Taking HMB with other supplements will actually have a positive effect. For example creatine will give you the power to work your muscles harder and HMB will minimize muscle breakdown and recovery times.

How Much HMB You Should Take:

Like many other muscle building supplements the recommended about of HMB you should be taking depends on your bodyweight. As a general guide, for people weighing up to 130lbs (60kg) 2 grams per day should be enough. For people weighing over 130lbs (60kg) a dosage of 4 grams per day is recommended. You should only take 1 gram at a time, so if you're over 130lbs take 1 gram 4 times per day.

How Long Does It Take HMB To Work?

Measurable increases in strength and muscle mass may be seen in 2-4 weeks.

If you have any questions about HMB head over to our forum and ask us. The forum is absolutely free to join and there are plenty of experienced muscle builders and trainers on hand to answer questions and give your advice.

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Comments (11)

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BukAndrew
Posted Thu, 04/12/2012 - 15:34

Woo! Go Iowa State (Currently where I go to school at)!

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Tom
Posted Thu, 05/09/2013 - 21:51

Apparently you are not an English Major. You ended your sentence with a preposition. I'm from Alabama. So please America, stop bashing the South.

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Jdog
Posted Sun, 08/11/2013 - 23:58

It's ok to end a sentence with a preposition. The teachings of many years ago was that it was not grammatically correct to end sentences with a preposition. But, that is false. Look it up.

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veer singh
Posted Tue, 05/01/2012 - 23:21

Hi
Is there any side effact using HMB . ?? And is it natural product or a stariod ?? I am confuse please help me

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Mrbins
Posted Thu, 08/01/2013 - 17:53

You're a special kind of stupid aren't you

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Ankit
Posted Thu, 07/31/2014 - 10:49

and you're just ___ ignorant ____. he's probably new to lifting so doesn't know the answers to what would appear to be simple questions to people to who do lift regularly and take supplements. so unless you can give him the answer he wants stop being a ____

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Vijay
Posted Fri, 08/03/2012 - 20:45

^

That is why Punjab is messed up.

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guerillasoulja
Posted Fri, 03/08/2013 - 03:58

I noticed that eas has a protein blend that contains hmb, are there any other protein blends out that have. Hmb in them?

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Shrinjay Khandel
Posted Sun, 06/02/2013 - 15:12

HMB smells awful. Good for muscle though !

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Owens
Posted Wed, 09/04/2013 - 16:47

Does hmb, or can hmb benefit you when trying to recover from a joint injury?

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Ankit
Posted Thu, 07/31/2014 - 10:52

Purchase glucasmine sulphate.

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