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HMB
Beta-Hydroxy
Beta-Methyl Butyrate is a made from the essential branched chain amino acid
leucine to carry out more specifically some of its functions.
HMB
plays a role in muscle synthesis by increasing the rate of protein being used,
leading to less fat storage of such molecules and contributing to the
maintenance of muscle mass.
The
more protein is being effectively used, the more muscle-protein you save from
being used as an alternate fuel source in glucose-deprived states.
Not
only does it improve the use of free amino acids in the body, it also prevents
the use of engaged amino acids by minimizing protein breakdown. By maintaining
the integrity and strength of the cell lining (membrane) it doesn't allow the
protein stored in the cell to be used for alternate means.
In
the body, it is said we can produce up to 1 gram daily. So naturally for those
looking to supplement, significantly higher doses will be needed. I have my
own feelings about HMB supplementation. I must say the first time I used it, I
thought it was a waste of money.
Since
then more research has shown that HMB is a worthy supplement, but at the doses
needed to exert serious effects is way too costly. Prices for quality HMB have
gone down, but at the current cost for isolating amino acids I have no idea if
they will ever be cost-effective.
In
a dieting stage HMB could be a lifesaver. By protecting the muscle protein,
metabolizing fat and increasing the use of free aminos as energy it may help
you reach your goals sooner. But the same can be said about carnitine and
glutamine.
The
decision lies with you on what you want to spend your money on. But unless you
have high hopes of winning some kind of prize, I don't think your wallet will
appreciate you taking them all along with your fat-burner.
If
HMB is your thing, however, consider the doses. For maximum benefit, HMB
should be taken over as many servings as possible. 6 are good, 8 are better
and so on, but if you are the forgetful type, 3 servings will do.
Total
intake for a training day, when on a diet (I wouldn't recommend HMB as a good
supplement in another situation), should be 4.5 to 6 grams depending on sex
and age, and on non-training days 2.5 to 3 should serve you well.
Maintain use on non-training days because muscle
wasting is an arduous process that doesn't take your schedule in to account.
Again increase the dosage with lean body-weight.
Use
To Bodybuilders Prevents
muscle loss and fat storage in times of glucose-deprivation.
Dosage
2.5 to 6 grams daily.
Overdosing
Unknown, so far no one
could afford and overdose.
Medical
Uses None.
Sources
Present in many foods in
trace amounts. Largest amounts found in catfish, grapefruit, and alfalfa.
Deficiency
Only in case of leucine
shortage, unknown.
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