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HMB – controversial supplement?

1. What is HMB?
HMB, or beta-hydroxy-beta-methylbutyrate, is a derivative of leucine, and therefore a branched amino acid that is part of BCAA. This component is found in trace amounts in foods such as grapefruit, alfalfa or fish meat.

HMB was first discovered by Dr. Steven L. Nissen. He is a researcher working at the University of Iowa. Since then, the preparation has become one of many available means on the market of dietary supplements.

HMB is currently included in anti-catabolic supplements. In other words, the main task of the preparation is to protect muscles against their degradation. However, HMB is attributed a number of other features referred to below.

2. What are the benefits?
Although the number of studies confirming the HMB activity is small and they do not always give clear answers to the questions, there is no doubt that this is one of the most used and also very controversial for supplements.

HMB primarily supports protein synthesis, thus protecting muscle fibers from breakdown. Special use therefore the supplement was found in bodybuilding.

Scientific research shows that the measurable benefits of the supplement can only have those who have just started their training or return to physical activity in the gym after a long absence. It is worth choosing HMB supplementation in the first three months of training.

Thanks to this approach, you will not lose muscle mass, burn more subcutaneous fat, increase lean body mass and muscle strength. So it is a preparation with a similar effect to creatine.

Such people may note an increase in lean body mass while reducing body fat at a level of 1-2 kg in the first 6 weeks of use. Everything depends on the intensity of training, the purpose of training and adherence to the principles of a balanced diet.

In the case of people training regularly or high-performance athletes, there were no major changes in the body composition when using a dietary supplement. Thus, HMB supplementation for physically active people has been ineffective for a long time.

3. How to dose a supplement?
Every day a person just starting training should take 3 g HMB. Studies have confirmed that higher doses of the drug do not contribute to achieving more spectacular effects. Higher dosage is therefore unfounded. The excess of the ingredient is excreted in the urine, what as a result, it does not bring any side effects.

The HMB supplement is worth combining with creatine, which, as confirmed by scientific opinions, strengthens its action, leading to a greater increase in muscle tissue while reducing subcutaneous fat tissue.
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