Nowadays, people are very well aware and conscious of their appearance and personality. We can see people trying different ways to build their muscles, increase strength, lose fat and look Beautiful. People who are new to weight training or trying to change up their routine to boost their results might be considering a new supplement routine, too. HMB (hydroxymethylbutyrate), made from amino acid leucine, which helps in muscle gain. The best HMB supplement is most commonly used by weightlifters and athletes. It works by reducing the destructive breakdown of muscles, thereby maintaining positive protein balance in the body.
Leucine is important for the body as, during exercise, our body uses leucine metabolism. It works along with insulin to signal the body for more energy to get stronger. So, HMB helps the body to adjust to these exercises induced changes. HMB does not instantly boost stamina but improves the overall condition.
HMB, a supplement to complement the more common lean mass boosters like creatine and protein powder, can even preserve your muscle mass and prevent muscle breakdown. Additionally, HMB might be your missing puzzle piece to faster recovery and seeing greater results. It is also contained in several nutritional products, including certain formulations of Ensure, Juven, and Myoplex. Moreover, it is also present in insignificant quantities in certain foods, such as alfalfa, asparagus, avocados, cauliflower, grapefruit, and catfish
Steven L. Nissen first discovered the effects of HMB on human skeletal muscle at Iowa State University in the mid-1990s
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Contents
- 1 What Is HMB?
- 2 Benefits
- 3 Best Way To Take HMB Supplements
- 4 Side Effects Of HMB Supplements
- 4.1 Best HMB Supplements to Buy in 2022
- 4.2 MET-Rx HMB 1000
- 4.3 Optimum Nutrition HMB
- 4.4 Double Wood Supplements HMB
- 4.5 Bulksupplements Pure HMB powder
- 4.6 NutraKey HMB capsules
- 4.7 Klr.Fit’s HMB 3000 | Advanced Leucine Metabolite
- 4.8 MRM, HMB 1000
- 4.9 Crazybulk X2 (For Lean Muscles)
- 4.10 Yamamoto Nutrition HMB 1000 90 Tablets
- 5 Conclusion
What Is HMB?
Beta-hydroxy beta-methyl butyrate (HMB), a metabolite of the essential amino acid leucine, is one of the latest dietary supplements promoted to enhance gains in strength and lean body mass associated with resistance training. Unlike anabolic hormones that induce muscle hypertrophy by increasing muscle protein synthesis, HMB is claimed to influence strength and lean body mass by acting as an anti-catabolic agent, minimising protein breakdown and damage to cells that may occur with intense exercise.
Beta-Hydroxy Beta-methyl butyrate popularly known as HMB is a chemical that is produced by our body by breaking down leucine, an amino acid, which is the building block of proteins. They are present in edibles like asparagus, avocados, catfish, cauliflower etc. Even though it is a naturally produced chemical, it can still be used as a dietary supplement. A healthy intake of HMB would promote wound healing, exercise-induced gain in muscle size helps maintain lean body mass, decrease the loss of muscle (sarcopenia) that occurs while ageing. They work by breaking down protein and thereby inhibiting them in the muscle tissue. HMB supplements are supposed to be taken only 3 grams a day, overdose of these supplements may cause various side-effects.
Studies have shown that medical foods containing HMB, provide dietary support for individuals with muscle wasting caused due to cancer or HIV and is used in treating heart diseases, high blood pressure, cholesterol etc.
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Benefits
It has many benefits from weight training and exercise; and for treating diseases of the heart and blood vessels (cardiovascular disease), high cholesterol, and high blood pressure. In combination with amino acid arginine and glutamine, HMB is also used to treat weight loss, weakness, and diarrhoea in people with AIDS (AIDS-related wasting). Supplementing with HMB happens when you consistently supplement HMB for two weeks before changing or intensifying your training.
Muscle Breakdown
The primary benefit of HMB is that it helps to protect muscles from breaking down. It has anti-catabolic effects, which makes it a highly sought-after supplement for athletes and bodybuilders. When HMB is taken shortly before a workout (like you would take a pre-workout supplement), tests have shown decreased creatine kinase levels after resistance training. This effect is one of the primary reasons HMB is thought to be effective as an anti-catabolic.
While HMB appears to be a potent anti-catabolic for athletes and trained weight lifters, it may not have much effect on untrained individuals. HMB is also sometimes used for addressing weight loss and muscle mass loss in people who have AIDs.
Muscle Performance
HMB may help to enhance power output during workouts, leading to better muscle performance. Several studies have looked at this effect, with mixed results. Some studies have shown a noteworthy increase, while many have shown no effect.
Many athletes will be taking HMB as an anti-catabolic agent, and power output benefits would be a welcome benefit but not the main goal. If muscle performance is your main goal, there are better options than HMB, such as a muscle-building creatine powder.
Other Uses
There is some evidence to suggest that HMB may decrease fat mass, boost exercise capacity, etc. However, these uses have not been definitively proven, and a lot of conflicting evidence exists.
If you’re looking to lose weight, you should consider other supplements, such as a powerful fat burner product specifically designed for that.
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Best Way To Take HMB Supplements
It is advisable to take 30-60 minutes before a workout or exercise in order to get the best results. Thus, it increases the bioavailability of leucine before a workout. However, research has proved that it can also be taken after the exercise for enhanced recovery from muscle damage due to muscle damage. HMB increases the availability of substrate for cholesterol synthesis.
The instructions to use HMB supplements are:
- Add to a Smoothie
- Mix with Juice, Water, or Almond Milk
- Make Your Own Capsules
- Pure Ingredient for Your Product
Recommended Dosage: 3g of HMB-CA, at least an hour before intense exercise.
Loading dosage: 1g, three times a day for two weeks in the run-up to a new training routine or level of intensity.
HMB-FA: 1-2g, 30-60 minutes before exercise.
HMB-CA : 3 grams at least one hour before intense exercise, but ideally “loading” with 1g, three times a day for two weeks before a change in training routine and intensity.
Side Effects Of HMB Supplements
It does not have any adverse side effects proven till now. However, prolonged uses might affect your body. HMB is one of the safest supplements to gain strength at the gym.
HMB might show varying effectiveness for different stages of life. More research is going on to know if there are any potential side effects of using HMB supplements.
Best HMB Supplements to Buy in 2022
Summing all these, if you intend to buy one, it is very important to buy a legit HMB product as your dietary supplement. It is not just the price that matters, but the quality and quantity as well. The market offers you a wide variety of product, so it is necessary to compare each product with one another and come to a conclusion.
Therefore, we sorted through the best HMB supplement reviews and made a list mentioning some of the best HMB supplements. And if you are wondering where to buy HMB supplements, we will provide links to each supplement so you can buy it anytime you want.
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MET-Rx HMB 1000
It provides HMB (Calcium as well as free) in the form of a capsule. The capsule also contains Gelatine, Croscarmellose and magnesium stearate. One bottle contains 90 capsules. Moreover, the company recommends taking one capsule four times a day. It provides a good base for protein building and aiding in repair and recovery. Making it the first entry on the list of best HMB supplement of 2021.
Dosage: It contains 1000mg per serving.
Manufacturer : It is made by the MET-Rx company, which has more than 20 years of experience in this industry.
Benefits:
- This supplement is used in combination with weight training for more benefits.
- It also helps in maintaining the structure of the muscles after exercise.
- It also supports muscle growth, recovery and repair after serious training.
MET Rx recommends using HMB 1000 alongside a structured weight training routine and a well-balanced diet.
Optimum Nutrition HMB
Each capsule contains 1000mg grams of pure beta-hydroxy beta-methylbutyrate with gelatin capsule, microcrystalline cellulose as a bulking agent and magnesium stearate as a baking agent. Helps you gain lean muscle quicker and more efficient! Research has shown that 3 grams of HMB per day can help highly trained muscles combat protein breakdown, assist in muscle repair and support increased endurance Useful for intermediate and advanced bodybuilders. Approved by OTC.
Net quantity: 90 capsules.
Pros:
- Support lean body mass.
- Help protects and preserves muscle.
- Helps in protein breakdown and thereby increasing muscle size and strength.
- Patent materials.
- Approved by OTC.
- Made up of pure beta-hydroxy beta-methylbutyrate.
Cons:
- Lesser quantity of HMB within the capsule.
Double Wood Supplements HMB
This brand does third party purity testing before selling their supplement. HMB is provided in the form of a capsule. Apart from HMB, the capsule contains only rice flour and gelatine, making it a pure supplement and the best HMB supplement.
Dosage: It contains 500 mg per capsule. One bottle provides with 120 capsules. so it is necessary to take two capsules per day to fulfil 1000mg. To get the most out of the supplement, the recommendation is to take it 30 minutes before the workout.
Manufacturer: It is made in the USA by the company Double Wood Supplements, a renowned company in Philadelphia.
Benefits:
- It has gone through third-party testing to prove its purity;
- Has a lower than the optimal dose that is 500 mg per capsule.
- Moreover, it contains rice flour and gelatin, which makes it a pure supplement.
- It has no allergens like Gluten, Soy.
- Company claims that it supports performance while strength training, muscle retention, protein synthesis for muscle growth.
Bulksupplements Pure HMB powder
It provides 100g, 250g, 1000g and 5000g packages. It is very affordable. Moreover, it makes a solid loose powder of calcium HMB and has to be mixed into beverages or put into empty capsules for use.
Recommendation: 1000mg or ½ a teaspoon three times a day.
It is a pure HMB with no additives or capsule.It helps build lean muscle mass when used in conjunction with a structured weight lifting regimen. Definitely the best HMB supplement on the list.
Manufacturer: It is made by a Nevada-based company named Bulksupplements which is a manufacturer of health supplements. They sell in bulk, so they are not expensive with overall no compromise with the quality. It is very affordable.
Benefits:
- It contributes to increasing in muscle mass
- Furthermore, it helps weight gain,
- Helps in improving anaerobic strength
- It also supports brain and cognitive functions
NutraKey HMB capsules
Dosage: It contains 1000mg HMB per capsule. One bottle contains 90 capsules, with no additional fillers.
Manufacturer: It is made by a company named NutraKey, which is a reliable health product company.
Benefits:
- It increases muscle mass by protein synthesis.
- Moreover, it decreases the breakdown of muscles after a strenuous workout.
- It also has the maximum bioavailability hence providing better results with even low dosage.
- Company claims to provide strength and recovery
Klr.Fit’s HMB 3000 | Advanced Leucine Metabolite
3000mg CaHMB & 480mg HMB per serving. Contains 96% calcium Beta-hydroxy beta-methylbutyrate with microcrystalline cellulose as a bulking agent and magnesium stearate as an anti-caking agent. Take a capsule each day with a large amount of water. Works by increasing the recovery times of damaged muscle tissue. Muscle grows during recovery, and HMB speeds up this process. It is particularly beneficial for people who are new to exercise because their muscles are more prone to damage when compared with advanced lifters. It is a Non-vegetarian product and one of our most favorite and the best HMB supplement.
Net quantity:150 capsules.
Pros:
- Effectively Decreases Breakdown of Muscle Protein.
- Increases Muscle Mass & Strength Development.
- Supports Recovery, Strength & Endurance Performance.
- Reduces Muscle Damage & Soreness.
- Higher quantity.
Cons:
- No evaluation by FDA or any other government authority.
MRM, HMB 1000
Each tablet contains 1000mg of calcium beta-hydroxy-beta-methylbutyrate with gelatine capsule and magnesium stearate as an ant-baking agent. Recommended taking a capsule each day. Useful for intermediate and advanced lifters.
Net quantity: 60 capsules.
Pros:
- Helps improve muscle strength and body composition.
- Provides support against muscle protein breakdown.
- Gluten-free.
Cons:
- Lesser quantity of calcium HMB
Crazybulk X2 (For Lean Muscles)
Even though it is not a complete HMB supplement, it contains derivatives that are necessary to acquire the expected results. L-Leucine (a form of alpha-amino acid), Choline-Alpha, Ornithine, Ginkgo Biloba, Vitamin C, Vitamin B6, Magnesium Stearate and Talc are ingredients that see its use in the preparation of this supplement. Recommended using 2 capsules each day with a large quantity of water approximately 20 minutes before taking food(breakfast, lunch, dinner). It is a vegetarian product. Useful for advanced and intermediate lifters. One of the best HMB for sale.
Net quantity: 60 capsules.
Pros:
- Helps in powerful fat burning.
- Increased muscle to fat ratio.
- Quality lean muscle.
- Rapid results within 30 days.
Cons:
- Triggers the release of excess growth hormone.
Yamamoto Nutrition HMB 1000 90 Tablets
Each tablet contains 2000 mg of beta-hydroxy-beta-methylbutyrate calcium with microcrystalline cellulose as filler and silicon dioxide and magnesium salts as an anti-caking ingredient. 2 capsules per day is the recommendation. Athletes can use these.
Net quantity: 90 capsules.
Pros:
- Stimulates protein synthesis in the skeletal muscles.
- Counteract the proteolysis induced by the strain on muscles.
- Increase the performance of athletes.
Cons:
- No evaluation by FDA or any other authority.
SELFe Nutrition
- It is a cellulose capsule that contains free HMB.
- One bottle contains 120 pills.
- In addition to HMB, it contains leucine, thus improving strength, preventing muscle breakdown and supporting endurance.
- As cellulose makes it up and not gelatine, vegans and vegetarians can also use its benefits.
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Conclusion
These are the top HMB products that you can rely on for the year 2021. Depending upon the quantity of HMB, athletes, trainers, body-builders can use these. Also make sure that pregnant ladies use these products only after a doctor gives prescription.
Other brands also make HMB supplements, a few of which are Nature Bell, Nutricost, Micro Ingredients, NutraKey, Vita Monk, Legion athletics forge and many more
HMB not only is essential to bodybuilders but also for people suffering from muscle loss. HMB was initially designed for treatment against muscle wasting diseases like Cancer and AIDS that trigger significant muscle loss. Today, these patients also use it to maintain their muscle mass. In old age, certain people come across diseases like sarcopenia, the medical term for unhealthy muscle loss, using HMB supplements can treat these conditions. Lastly, HMB any serious side does not have effects according to past, proven research. Judging by the reams of scientific data on HMB, HMB is one of the best-studied supplements for maintaining muscle mass, which in turn helps to grow bigger and also stronger muscles.
Dr. Karen Gill is an ABMS board certified pediatrician whose expertise includes breastfeeding, nutrition, obesity prevention, and childhood sleep and behavior issues. She currently lives and practices in Portland, Oregon, where she also volunteers for CASA for Children and the Red Cross.
