Ah, the constant quest to gain muscle mass and quickly recover after training! Who among us has never dreamed of finding the perfect nutritional supplement to boost their performance? Today, I'm going to tell you about HMB, an amino acid that can really help you boost your performance and achieve your goals!
- HMB promotes muscle mass gain by stimulating protein synthesis and reducing protein degradation;
- Helps muscle recovery by reducing micro-tears in muscle fibers, reducing soreness;
- HMB improves athletic performance by increasing strength, power, and muscular endurance.
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What is HMB?
to'Hydroxymethylbutyrateit is called more commonly HMPIt is a metabolite of the amino acid Lucine. It is produced naturally in our bodies, but it can also be consumed in the form of a nutritional supplement.
Metabolism and its role in the body
HMB plays an important role in protein metabolism and is involved in muscle protein synthesis. It helps build and repair muscle fibers damaged during training. HMB is also known for its anti-catabolic properties, meaning it limits the breakdown of muscle proteins.
Benefits of HMB for athletes
- Increase muscle mass : HMB promotes muscle mass gain by stimulating protein synthesis and reducing their degradation(1). Several studies have shown that taking HMB in addition to regular and appropriate training can increase lean muscle mass and strength in athletes.
- Recovery and pain reduction : HMB is also involved in muscle recovery after intense training. It reduces muscle aches and pains by reducing micro-tears of muscle fibers. This means athletes can train more frequently and with less pain.
- Athletic performance Finally, HMB appears to improve athletic performance by increasing strength, power, and muscular endurance(2). This will allow you to achieve your sports goals more quickly.
Dosage and frequency
The recommended dose of HMB is usually 3 times a day, divided into several doses(3). It is recommended to take HMB 30 minutes before and immediately after training to maximize its effect on recovery and muscle growth.(4).
Mix with other nutritional supplements
HMB can be combined with other supplements to enhance its effects, such as creatine, BCAAs (branched chain amino acids), or even whey protein.
Your frequently asked questions
Is HMB banned in some sports competitions?
HMB is not listed on the World Anti-Doping Agency (WADA) list of banned substances.
Can we take HMB during dry periods?
HMB can be used during the cutting period to preserve muscle mass and promote recovery. However, it is essential to make sure you adapt your diet and training accordingly.
Should you take HMB every day or only on training days?
It is recommended to take HMB every day, including rest days, to maintain a constant level of HMB in the body and maximize its effects.
Are there foods rich in HMB?
HMB is found in small amounts in some foods, such as beef, fish, whole cow's milk, and avocados. However, it is difficult to achieve recommended doses for athletes through diet alone, hence the interest in HMB supplements.
(tags for translation) What is HMB?
HMP | Gain muscle mass