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HMB (beta-hydroxy-beta-methylbutyrate) is a compound naturally produced in animals and humans from the exogenous amino acid leucine. Only about 5% of leucine is metabolized to HMB, and endogenous production of this substance occurs primarily in skeletal muscle and liver.
What is HMB?
The human body consuming an average of about 1 g of protein per kg of body weight per day is able to produce from 0.25 to 1 g of HMB per day, depending on the amount of leucine contained in the food consumed. Small amounts of this compound are also found in food products (e.g. citrus fruits, some species of fish, red wine, mammalian tissues, milk), but to obtain the optimal ergogenic effect in athletes, supplementation seems to be necessary.
How does HMB work?
HMB is believed to accelerate the body's recovery after high-intensity exercise, support the maintenance of lean body mass when the daily energy supply is reduced (anti-catabolic effect), and may also have a beneficial effect on body composition and physical performance in highly trained athletes. It is also worth adding that studies have shown that this compound increases the amount of lean body mass and the overall functional efficiency of older people characterized by a particularly sedentary lifestyle.
How to take HMB?
It is recommended to take a dietary supplement containing HMB around training in the amount of 1-2 g 30-60 minutes before training in the case of the free acid form (HMB-FA) and 60-120 minutes before exercise, an identical dose in the case of the form conjugated with the calcium ion (HMB-Ca). It is also suggested that HMB may work ideally if it is consumed around training for 2 weeks in a dose of 3 g divided into 3 equal portions before an intense sports event, the undoubted consequence of which will be muscle damage.
It is difficult to determine at this time which form of HMB is better, however, it appears that beta-hydroxy-beta-methylbutyrate free acid (HMB-FA) may increase the absorption and retention of this compound in plasma compared to the commonly available form HMB-Ca. Available scientific evidence indicates that HMB supplementation is safe in both young and old people.
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Mateusz Durbas Clinical and sports dietitian, author of numerous articles on nutrition and supplementation. Godula-Hope Foundation in Ruda Śląska NUTRI CREATIVE Dietetic Clinic in Krakow Official website : www.mateuszdurbas.pl Facebook : https://www.facebook.com/mateuszdurbasdietetyk/ Instagram : https://www.instagram.com/mateuszdurbasdietetyk/?hl=pl |
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