Although it's got a long and complicated name, HMB (beta-hydroxy beta-methylbutyrate) is a common, popular and very safe sports supplement widely used by bodybuilders, physique athletes and gym goers.
HMB is actually one of the amino acids (a metabolised version of leucine) and therefore really important for protein synthesis, muscle protection and muscle gain. Leucine is currently thought to be one of the most critical amino acids for anybody interested in gaining more muscle, particularly bodybuilders who are in a dieting phase. It makes sense, therefore, to add a HMB supplement to your stack if you are training hard, doing cardio alongside weight training, or maintaining a calorie deficit for fat loss.
Many smart bodybuilders like to "pulse" leucine between meals and protein shakes and this same approach works well for HMB supplements. HMB is produced by the body (it is a non-essential amino acid) but in very small amounts, certainly not enough to deliver effective muscle protection to bodybuilders and weight trainers. Supplement with HMB powder or capsules up to three times a day, between meals, to keep your body anabolic and muscle-sparing. HMB is an ideal supplement for you if you are in a cutting phase of your diet, if you find it hard to get in enough calories or protein for your lean bulk, if you do cardio as well as weight training, or if you practice IF (intermittent fasting).
Just one thing: HMB doesn't taste great, so either use HMB capsule supplements or add HMB powder to water, but flavour it with sweetener. 1g of HMB supplement is a regular dose, so it is relatively easy to mask the taste.
The 101 on HMB supplements:
What is HMB in supplement form?
HMB (beta-hydroxy beta-methylbutyrate) is a non essential amino acid and a metabolite of the amino acid leucine.
How to use HMB as a supplement:
Take just 1g up to 3 times per day, ideally "pulsed" between meals or snacks containing protein.
Why use HMB supplements:
Muscle protection, protein synthesis, muscle sparing, anabolism, ideal for dieting phases or hard training and conditioning.
Tips for smarter use:
1) Take HMB in the morning or post workout.
2) Mix with your post workout protein, or other powdered supplements (amino acids, BCAAs or l-glutamine)
3) If you experience digestive issues, reduce the dose by 1-2g daily.
