HMB

WHAT IS HMB?
calcium beta hydroxy beta methyl butyrate is a very important and when used appropriately very effective nutritional supplement. HMB is a metabolite of the Branch Chain Amino Acid Leucine and has been shown to help maximize the bodies ability to minimize protein breakdown and damage to muscle cells which can occur from intense training and lowered calorie dieting. Very small quantities of HMB are found in both animal and plant foods and is also a natural constituent of mothers milk.

WHAT SHOULD I EXPECT TO GAIN FROM HMB USE? 
Evidence supports results that HMB can cause high increases in muscular size and strength, sometimes even upto 300% greater than without it's use, while simultaneously reducing bodyfat levels.The results from HMB appear to be long lasting unlike creatine where the rapid increase in size and strength begin to taper off after awhile. It is very possible that HMB increases the rate of muscle protein turnover (much like anabolic steroids) which is something leucine has actually clinically determined to do.

Studies have also shown HMB to be beneficial in endurance exercise based work, having the potential to increase VO2 max (oxygen uptake by the body), whilst reducing blood lactate levels (a sign of lactic acid buildup in the muscle causing fatigue and cessation of the exercise.) This makes HMB a potentially good supplement to use after consideration of supplements such as creatine for endurance based athletes.

Unlike creatine monohydrate the results you are to expect from HMB are not quite as dramaticlly fast. Remember the initial size gains obtained from creatine can often be put down to pure water weight gains, or extra cellular hydration. HMB will not inflate muscle with water and so the results appear a little slower - however in the long term they are well worth it.

WHEN SHOULD I USE HMB?
HMB appears to be most effective to bodybuilding athletes or those involved in consistently breaking down muscle tissue through training. It also appears near vital whilst undertaking an low carb diet. It has been noted that HMB effects upon the body may even enable an athlete to gain muscle tissue in an environment where they would normally loose.

HOW MUCH AND WHAT TIME OF DAY?
There have been a number of different variations and theories here, but most conclude very similar principles. For those weighing 150lb or less (typically most small boned men and women) a dose of 2 - 3 g should be taken. For those approaching and around the 200lb bodyweight mark a typical dose would be 3g and anyone above 220lbs tend to get better results at around 4g a day. As noted by some experts HMB does have a relatively short half life of just a couple of hours and so it is a good idea to spread the dose out in equal amounts throughout the day. Usually a 500mg (1/2g) dose is ingested every couple of hours.It is probably important, since this nutrient could be helping reduce protein breakdown from intense exercise, that the a dose be taken before and after training and immediately before bed. 

HMB can be found in the form of capsules or a powder from certain brands. It can also be ingested on a full or empty stomach without causing upset.

A NOTE ABOUT LEUCINE
Being a metabolite of Leucine, you may be thinking that ingesting this amino acid will provide the same results, but evidence suggests that only about 5% of Leucine is actually converted into HMB and so a whopping 60g would be required to obtained a daily dose of 3g HMB - both costly and potentially dangerous.

IS HMB SAFE?
HMB is not a steroid or any other drug for that matter. It is a natural substance and has never shown or had any negative side effects reported from it's use, continued long term or otherwise.