HMB and muscle building

HMB increases the production of muscle proteins.

What is HMB? Muscle building: every athlete's diet includes proteins essential. Every effort, both in strength sports and endurance sports, requires muscle strength, and proteins are the most important building blocks for that muscle. Proteins are made up of amino acids. Some of these amino acids, the essential amino acids, cannot be produced by the body itself. Lack of protein in our power supply thus leads to deficiencies of essential amino acids in our body. Β-hydroxy-β-methylbutyrate (HMB) occurs naturally in the body when the active form of the essential amino acid leucine. Fish (e.g. catfish) and citrus fruits (e.g. grapefruit) are good sources of HMB in the diet. [1]

• Promotes muscle recovery
• Reduces muscle damage during exercise
• Reduces the breakdown of muscle proteins
• Increases muscle protein production

For which type of athlete is HMB supplementation indicated?

Given its muscle breakdown inhibitory effect, HMB is most effective after efforts that cause a lot of muscle damage. This is especially the case in the following situations:

• Bee untrained athletes muscle damage is greater. HMB accelerates muscle recovery in such situations. [2]
• Resistance training aims to increase muscle mass. HMB contributes to this effect and is therefore recommended for strength athletes and bodybuilders. [3]
• Very intensive efforts cause a lot of muscle damage. HMB is also recommended in such cases, for both endurance and strength athletes, to recover faster and have less muscle pain. [4],[5]

When is the best time to take HMB?

Goal: more muscle strength and muscle growth: Usage 3 grams of HMB daily (38 mg per kg body weight) spread over the day for more muscle strength and muscle growth. This is equivalent to 4 tablets of Svensson HMB Xtr per day. This supplement can be taken for a long period of time on both training and non-training days (at least 2 weeks). On training days, it is best to take 2 tablets before training. Take the remaining 2 immediately after exercise. An HMB cure is best started 2 weeks before the start of a heavy training period. Goal: Faster muscle recovery after a competition or training: Take the 4 tablets together with your recovery shake immediately after exercise. References 1 Wilson GJ et al. Nutrition & Metabolism 2008, 5:1. 2Gallagher PM et al. Med Sci Sports Exerc 2000, 32:2109-2115. 3Nissen S et al. J Appl Physiol 2003, 94:651-659 4 Knitter AE et al. J Appl Physiol 2000, 89:1340-1344. 5 Vukovich MD et al. J of Strength and Condition Research 2001, 15(4):491-497.