For good health and wellness, there are many dietary supplements on the market, namely Beta-Hydroxy-Beta-Methyl Butyrate or HMB.Well-known in bodybuilding sports, HMB boosts muscle mass and prevents muscle damage. The following information shows the specifics and benefits that this amino acid can provide.
HMB, what is it?
A metabolite of leucine, HMB is also a branched amino acid belonging to the BCAA category. It is made up of isoleucine and valine. In fact, BCAA is a class of branched and essential amino acids. Available as a dietary supplement, it can also be found in food. In general, this HMB is found in the body in small quantities through leucine. Leucine is recommended to be consumed in order to maximise the results.
According to scientific researchers, HMB is efficient in the development and recovery of muscles. The consumption of this dietary supplement is not only beneficial for athletes, but also for bodybuilders.
The use of HMB and the dosage prescribed by the health professional
HMB can be taken at any time of the day, but only after training. When taking it, it is best to take it with a meal. This will increase protein synthesis and subsequently promote muscle development.
But before taking it, note that the minimum quantity is 3 g per day. This dose is necessary to provide benefits for muscle development. Apart from eating foods containing HMB, it is best to take it as a daily supplement. This will help build strength and increase muscle and endurance.
How does HMB work?
This HMB, a necessary amino acid for the body generally slows down the breakdown of protein substances in muscle cells, and also increases protein synthesis.
Even according to the ideas of scientific specialists, it is able to enhance strength as well as performance during intense training such as bodybuilding sports. It is important to consume it to have more energy during training.
Foods that make up HMB
Apart from the fact that HMB is a product of leucine, it is obvious that it is available in foods rich in leucine. More specifically, it is found in foods containing plant and animal proteins. It is present for example in spirulina, eggs, soy protein powders, fish and cheese. The more leucine the food contains, the more HMB is available. This is why it is advantageous to consume it either through food or in the form of food supplements
What are the different types of HMB supplements?
Apart from its presence in food, it is also available in capsule or powder form. On the one hand, HMB is mixed with calcium and on the other hand, it is present as a free acid. The majority of products on sale in pharmacies are supplements with calcium. However, there are also those that are available in free acid form. HMB with free acid works quickly compared to that with calcium. It is sometimes possible to have HMB with creatine because of its similar results.
Benefits of using HMB
HMB is of course beneficial to health. It has a good function on the body.
Strengthening
According to the analysis done by scientific researchers, sedentary women consuming HMB supplement have more strength. This implies the strengthening of muscles without doing any sports movement. Therefore, weight trainers get the benefit from this HMB.
Muscles recovery
Individuals who are trying to increase their strength and build muscle will have the opportunity to perform intense activities that result in muscle damage. To avoid this, it is essential to use HMB to minimize pain and possible damage. It plays the role of shortening the synthesis and delaying the degradation of muscles. Thus, athletes will be able to train often and benefit quickly.
Aerobic endurance
The consumption of this amino acid still brings a positive effect on the body. It increases the aerobic endurance of athletes and lowers their fat. This is why it is crucial to use this supplement in order to maximize anaerobic power.
Well controlled weight
Apart from muscle turnover, this kind of amino acid also controls weight. It stabilizes the load so that the body does not lose much of it. Also, the person holding more HMB will have more strength than the one holding less.
Protein absorption
HMB increases protein synthesis on the one hand, but decreases protein damage on the other. Its functions enable the body to gain strength and muscle. After exercising with the consumption of this supplement, the muscles are less damaged. Besides, the results obtained by taking this amino acid depend on the level of physical condition and the type of sport to be practiced.
HMB, ideal for the brain
Apart from these benefits, it is still essential to know that HMB combats brain ageing. According to the conventional wisdom, the consumption of this supplement helps to raise the cognitive performance. It allows a person to facilitate learning and improve memory. It can even weaken age-related cognitive deficits. For this negative specificity of the aging process, this HMB is therefore an efficient anti-aging tool.
