Keeping your muscles healthy and strong is important for many reasons. Not only does muscle mass play a role in your overall health, but it also affects your ability to perform everyday activities.
Exercising regularly and getting enough protein are two of the best ways to maintain muscle mass, but taking supplements can also be helpful for those who exercise heavily and are trying to grow their muscles. One of the best supplements when it comes to muscle preservation and growth is HMB.
In this article, we'll go over:
Keep reading to learn more about HMB and how it can help you preserve and grow muscle mass!
HMB (ß- Hydroxy ß-Methylbutyrate) is a metabolite of the amino acid leucine, which is found in some high-protein foods. However, it can also be produced in a laboratory. HMB supplements are typically made in a laboratory.
HMB (ß- Hydroxy ß-Methylbutyrate) is a metabolite of the amino acid leucine, which is one of the three branched-chain amino acids (BCAAs). BCAAs are essential amino acids, which means they can't be produced by the body and must be obtained through diet or supplementation.
HMB is produced when leucine is broken down in the body. It's found in small amounts in some protein-rich foods but can also be taken as a supplement. HMB is available in powder, capsule, and tablet form for those seeking a larger dose.
HMB has been shown to help preserve muscle mass in people who are unable to exercise due to an injury that requires prolonged bedrest or other health conditions that can cause muscle wasting.
How Your Body Grows Muscle
Muscles are made up of cells called myocytes. These cells are held together by proteins, which are responsible for the structure and function of muscles.
Your muscle cells are constantly breaking down and synthesizing new proteins in a process known as muscle protein turnover. This process is necessary for muscle growth and repair when you exercise and work your muscles. However, when you don't exercise regularly, your muscles enter a state of disuse. This means that the rate of muscle protein synthesis decreases, while the rate of muscle protein breakdown remains the same. Over time, this can lead to muscle atrophy, which is a decrease in muscle mass.
How HMB Works to Preserve Muscle
HMB works by preventing the breakdown of muscle proteins. It does this by inhibiting the activity of an enzyme called ubiquitin ligase, which is responsible for the degradation of proteins.
In addition, HMB has been shown to increase the rate of muscle protein synthesis. This means that it can help you build new muscle tissue while also preventing the breakdown of existing muscle mass.
HMB is naturally found in some foods, but the best way to get enough of it is through supplementation. This is because the amount of HMB in food is usually very low, and it can be difficult to get enough through diet alone.
HMB supplements are available in powder, capsule, and tablet form. The recommended dosage is 3-6 grams per day. For children and adolescents, the recommended dose is 1.5-3 grams per day.
It's best to take your HMB supplement with a meal or immediately after a workout. This is because it's more likely to be absorbed by your body when taken with food.
What are the side effects of HMB?
Most people don't experience any side effects from taking HMB. However, some people may experience upset stomach, diarrhea, or constipation. HMB can also cause low blood pressure, dizziness, and headaches.
If you experience any side effects, stop taking the supplement and consult your doctor.
Is HMB safe?
HMB is generally considered safe for most people. However, it can cause side effects in some people. If you experience any adverse side effects, stop taking the supplement and speak to your doctor.
Can You Overdose on HMB?
It's possible to overdose on HMB, but it's very unlikely. Symptoms of an HMB overdose include nausea, vomiting, diarrhea, and low blood pressure. If you think you've overdosed on HMB, seek medical attention immediately.
Can HMB be taken with medication?
HMB can interact with certain medications, such as blood pressure medication. If you're taking any medication, speak to your doctor before taking HMB.
Is HBM natural?
HMB is a metabolite of the amino acid leucine, which is found in some high-protein foods. However, it can also be produced in a laboratory. HMB supplements are typically made in a laboratory.
What are foods highest in HBM?
Foods that are high in HMB include beef, chicken, fish, and soy products. However, the amount of HMB in food is usually very low. This is why supplementation is often necessary to get enough HMB.