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HMB (B-hydroxy B-methylbutyrate monohydrate) is the metabolite of the amino acid leucine, and has been shown to suppress exercise-induced muscle tissue breakdown. Supplementing with HMB may:
Q: What is HMB?
A: HMB stands for beta-hydroxy beta-methylbutyrate. It's a metabolite of the branched-chain amino acid leucine. HMB is found in foods of both plant and animal origin, and HMB is also normally produced in the body. (Depending on the nutritional program, from .3 grams to 1 gram of HMB is produced in the body per day.) Its precursors are the amino acid leucine and the keto acid KIC. Certain plants such as alfalfa and plant products such as corn silage appear to have relatively large concentrations of HMB. Grapefruit and catfish also contain relatively high concentrations of this nutrient. However, similar to various vitamins and other micronutrients, it is extremely difficult and impractical to consume enough of these foods on a regular basis to provide the full benefits of HMB. It is probably much more practical to use a dietary supplement containing pure HMB.
Q: How do you supplement with HMB?
A: HMB is simple and easy to use. The recommended use is to take four capsules, three times daily with meals. That's a total of 12 capsules per day. Some research suggests larger individuals (over 200 pounds) may need more, up to 5 or 6 grams per day. HMB can be used with a multi-nutrient/nutrition shake product or just regular food. HMB does not eliminate the need for any other supplement nor does HMB have to be used along with any other supplement. Of course, those who are using HMB in an effort to stimulate gains in muscle size and strength should obviously be engaged in regular, intense weight-training exercise.
Q: What does HMB do?
A: Researchers are not completely certain how HMB works in the body. It appears that this amino acid metabolite supports the body's ability to minimize protein breakdown subsequent to stress such as intense exercise and it also may work to preserve the integrity of cell membranes. By minimizing protein breakdown, HMB, when combined with a resistance-training program, may cause an increase in muscle mass and strength. The exact mechanism behind HMB's effectiveness will have to be determined in future research.
Q: Does HMB cause any side effects?
A: We produce from .3 to 1 gram of HMB in our bodies per day. Also, HMB occurs naturally in various whole foods such as grapefruit and catfish. Thus HMB is not a drug, and studies to date suggest no adverse side effects.
Q: What is the Creatine HMB Combo?
A: According to the NIH - Nation Library of Medicine: Creatine and beta-hydroxy-beta-methylbutyrate (HMB) additively increase lean body mass and muscle strength during a weight-training program. Simply put HMB and Creatine Monohydrate, when combined, have been shown to increase endurance, enhance strength, help decrease fat mass and even prevent lean muscle loss.
Conclusion - Supplement with HMB should be a part of your daily workout formula if you want to add lean body mass and keep the fat at bay. Combining 2-3 grams along with your creatine will do wonders for your workout endurance and recovery.
Bodybuilding Supplement Benefits
Average Usage: 1-2 Capsule of about 1000mg or 1g taken 1-2 times a day with meals for general use, 2-3 grams with 5-8 grams of Creatine Monohydrate usually before and after training.
Affordability: Ranges form low to medium-high, always buy pure form of HMB. Look for reputable manufactures.
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