All about the HMB supplement: how to take it, dosage and what it's for

Understand the usefulness of HMB supplements in your bodybuilding routine and how they can help you achieve results.

What is HMB (supplement)?

HMB (beta-hydroxy-beta-methylbutyrate) is a “byproduct” generated by the degradation of leucine, one of the three branched-chain amino acids (BCAAs).

HMB occurs naturally in the human body.

Humans naturally manufacture between 0.3 and 1 gram of HMB every day, 5% of which is produced from the breakdown of leucine consumed in dietary foods, such as meat, which are naturally rich in the amino acid.

Use of HMB in bodybuilding

The main objective of HMB supplementation in bodybuilding is related to its ability to protect muscle mass.

Additionally, there is evidence of increased strength and muscle mass.

But studies conducted to date have not clearly revealed how these benefits will occur.

With HMB it is possible to reduce protein loss (reduce catabolism) during stress generated by training, inhibiting protein catabolism.

Its possible effects consist of retaining nitrogen, that is, preventing or slowing down muscle damage and reducing the breakdown of protein into energy associated with physical effort in weight training.

It is speculated that this is why HMB causes an increase in muscle mass (by preventing loss) and also increases fat burning.

However, according to sports nutritionist Rodolfo Peres , the use of HMB is recommended in situations where the practitioner does very high intensity training, and supplemental use of the substance is necessary.

In other words, perhaps its effects are best utilized when we really need more HMB in our diet.

What literature has to say

With the exception of creatine monohydrate, HMB is one of the most studied supplements by scientists.

Studies on HMB have been done in both animals and humans.

Several important double-blind (patient and doctor do not know who is taking the real substance and who is taking a placebo) and university placebo studies have shown that HMB helped bodybuilders gain strength and muscle mass.

Another study examined the effect of HMB on bodybuilders over the age of 65.

This study showed that using HMB led to better results than those who did not take HMB.

However, another study showed that women who exercised regularly with HMB supplements and increased muscle mass increased muscle mass and lost body fat.

Finally, a study of cyclists showed that those who received HMB significantly increased their endurance and fitness.

And the list goes on and on.

Benefits of HMB

Many benefits are associated with supplemental use of HMB, such as:

greater strength;increased lean body mass;increased mobilization of fat to be used as energy (fat burning).

Studies indicate that there are potentially transient benefits of supplementation on body composition, which tend to return when supplementation is stopped or as training progresses.

Basically, if you stop using HMB or use it long enough and continue to evolve, the effects won't be as pronounced.

Side effects

So far there are no known side effects due to the use of the supplement.

HMB is a substance naturally produced by the human body and when we use the supplement in the recommended doses, there are no harmful effects on health.

Studies have also suggested that HMB may help maintain healthy arteries and lower cholesterol levels.

How to take HMB correctly

According to nutritionist Isabella Correia , supplementation with 1.5 to 3g of HMB per day can lead to increased hypertrophy and muscle strength.

HMB in supplement form is usually sold in 1g capsules.

Optimum's HMB, for example, suggests taking 3 capsules per day, throughout the day and with meals, totaling 3g per day.

However, this may change depending on the supplement, so follow the instructions on your supplement label.

Natural sources

HMB is the result of the breakdown of leucine by the body (about 5%, as we have seen).

Since our bodies cannot produce leucine on their own, we need to ingest it through our diet.

It is commonly found in foods that provide complete proteins (with all essential amino acids).

That is, foods such as red meat, fish, milk and eggs all contain BCAAs (which include leucine).

Higher leucine intake through increased intake of these foods means that 5% will represent a potentially higher number of HMB.

Bottom line: If you want to supplement your HMB intake through your diet, be sure to include protein foods like meat, milk, and eggs.

What happens to our body when there is a lack of HMB?

There are no specifications in the literature regarding HMB deficiency, since our body produces at least a minimum amount of this substance.

Contraindications to the use of HMB

Some studies have suggested that its use could be associated with kidney problems.

However, other studies that used HMB supplementation for 8 weeks, with dosages of up to 6 grams per day of resistance training, did not observe any adverse effects on the liver, cholesterol levels, kidney function or immunity.

Further studies should be conducted to evaluate the long-term effects of HMB supplements on body composition, response to training, and overall health and safety.

Bibliographic ReferencesBACURAU, Reury F. Nutrition and Sports Supplementation. São Paulo: Phorte, 2001.BIESEK, Simone et al. Nutrition and Supplementation Strategies in Sports. São Paulo: Manole, 2005.MCARDLE, William D. et al. Exercise Physiology - Energy, Nutrition and Human Performance.