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HMB is generally safe to supplement; Of course, this is when you take the correct dosage based on recommendations for your size and follow manufacturer’s instructions.
HMB must be supplemented safely to help you reach your goals – MaxiNutrition offer advice on the recommended HMB dosage for safe supplementation. Read more.
As a by-product of leucine, beta-hydroxy-beta-methyl-butyrate can only be made in the body when the amino acid is present. Also referred to as HMB, the by-product is metabolised from a portion of the branched-chain amino acid. However, leucine is an essential amino acid, meaning that it can’t be produced in the body and instead it is sourced in your daily diet, especially from the macronutrient protein.
The general recommended dosage for HMB is around 3g daily, but this should be split up across the day into smaller servings of around 1g. This dosage is dependent on the size of the individual – 3g is based on the average sized gym goer. If you are bigger then you could supplement a larger daily dosage but that should still be split up into smaller servings. Be sure to follow the manufacturer’s instructions for safe supplementation.
For muscle maintenance and growth, protein synthesis must equal or exceed protein breakdown. Protein plays a key role in protein synthesis. When protein levels are high, more HMB can be produced in the body.