What is HMB?
Leucine is an essential ‘branched chain amino acid’ which your body can’t produce naturally. We source BCAAs, inclusive of leucine, in foods like meat and fish, and additional supplements. However, when leucine is present in the body, a portion of it is naturally metabolised into the metabolite acid HMB – also known as beta-hydroxy-beta-methyl-butyrate.
Although, naturally produced in the body, HMB like other body compounds can be sourced externally too, usually in certain fish, grapefruit, and additional supplements. Increasing protein levels in the body from your diet could in turn increase the level of HMB produced.
Like other supplements, HMB can be supplemented into your regime to help support your workout, and achieve your fitness goals.
How much should you take?
For HMB supplements to benefit your workout, you’ll need to take it correctly, whilst considering the correct dosage. For the average individual, a 3g a day dosage is recommended – this should be split up into 2-3 separate equal servings of around 1g, taken throughout the day. This dose can vary depending on the size of the individual.
Each serving is often taken around an hour before a workout, and immediately after, depending on the time of your workout. In some cases, a serving can be taken first thing on a morning and on an evening before bed. Again, this is dependent upon the timing of your workout.
What is it used for?
HMB levels can be limited when your body depends on the availability of leucine for production. Leucine is often found in protein sources, within your diet, with other branched-chain amino acids: valine and isoleucine. Leucine is usually the higher ratio of the trio. Supplementing HMB takes away your bodies reliance on the essential amino acid so that HMB levels can be maintained within the body.