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HMB (beta-hydroxy-beta-methylbutyrate) is a metabolite of the amino acid leucine that supports muscle protein synthesis and helps limit the muscle breakdown caused by intense training. Research links it to less muscle damage, faster recovery, greater strength gains and lower body fat when it's combined with resistance training. JustLoading's HMB delivers the studied dose in just three capsules a day.
What Is HMB?
You've probably heard people mention HMB at the gym or online: it's one of those supplements that keeps coming up because it works on two fronts at once, performance and body composition. At JustLoading we added HMB to the Pro Line to give athletes a single product that pulls its weight in both areas.
HMB stands for beta-hydroxy-beta-methylbutyrate, a metabolite of the branched-chain amino acid leucine that occurs naturally in foods such as meat and dairy. It has been studied extensively as a dietary supplement for improving body composition and athletic performance.
What is HMB?
HMB (beta-hydroxy-beta-methylbutyrate) is a metabolite of the branched-chain amino acid leucine, occurring naturally in foods such as meat and dairy products. It has been widely studied as a dietary supplement to improve body composition and athletic performance.
Where does HMB come from?
The body produces small amounts of HMB from the amino acid leucine, which is also found in protein-rich foods such as meat, fish, dairy and eggs. Because the amount produced naturally is limited, supplementation is the most practical way to reach the doses used in research.
What Are the Benefits of HMB?
HMB appears to be especially useful for people doing resistance training or any activity that puts a lot of stress on the muscles. Its effects have been studied from several angles, from how muscle is built to how the body recovers.
How does HMB help build muscle?
HMB supports muscle protein balance in two ways: it slows the muscle breakdown caused by intense training by interrupting the ubiquitin-proteasome pathway, and it stimulates protein synthesis through the mTOR/p70S6k pathway, the same signalling route triggered by leucine metabolism. In one study, three weeks of HMB supplementation combined with resistance training helped even untrained participants increase lean mass compared with a group that received no supplementation (Nissen et al., 1996a), a finding later supported by further research (Gallagher et al., 2000; Jowko, 2001).
Can HMB help with fat loss?
Some research suggests that athletes taking HMB lose more body fat than those who don't, which makes it a useful addition to a body recomposition plan when it's paired with resistance training (Nissen, 2000).
Does HMB speed up recovery?
Because it limits muscle protein breakdown during intense exercise, HMB can reduce the amount of training-induced damage, which in turn may shorten the time needed to recover between sessions.
Can HMB improve strength and endurance?
When it's combined with resistance training, HMB has been linked to greater strength gains. Some studies also associate it with a higher VO2 max and an improved respiratory compensation point, both of which can help in endurance sports such as running or cycling.
Can HMB support immune health?
Some research suggests HMB may have a positive effect on immune function, helping to reduce inflammatory response and support a healthier immune response overall.
How to Take HMB: Recommended Dosage
JustLoading's R&D team has managed to concentrate the recommended dose into fewer daily tablets. Three capsules of JustLoading's HMB are enough to reach the dose used in research.
When should you take HMB?
Spread the three daily capsules out like this: one right after waking up, one after training, and one four hours after your workout.
Does HMB have side effects?
Studies in both humans and animals have found no adverse effects from HMB consumption. Its metabolic profile and low toxicity make it suitable for use as a nutritional supplement.
HMB works well alongside other training staples. If you want to get more out of your branched-chain amino acids, our guide on how to get the most out of BCAAs is a good next read, and pairing HMB with a quality protein powder is a simple way to cover both recovery and daily protein intake.
Remember: if you have any doubts about your particular case, speak to a healthcare professional. Food supplements are not a substitute for a varied and balanced diet.