HMB, or beta-hydroxy-beta-methylbutyrate, is a metabolite of the amino acid leucine that has been shown to have various benefits for muscle health and performance. HMB supplements can help you build more muscle, prevent muscle breakdown, and speed up recovery after intense workouts. In this article, we will explain how HMB works, what are the best sources of HMB, and how to buy HMB supplements online.

HMB is naturally produced in the body from leucine, which is one of the essential amino acids that you need to get from your diet. Leucine is also a key component of protein synthesis, which is the process of creating new muscle tissue. However, only about 5% of leucine is converted to HMB in the body, which means that you need to consume a lot of leucine to get enough HMB for optimal muscle growth and recovery.

HMB supplements provide a more direct and efficient way of increasing your HMB levels. HMB works by inhibiting the activity of enzymes that break down muscle protein, such as the ubiquitin-proteasome system and the caspase-3 pathway. By preventing muscle protein breakdown, HMB helps you preserve your existing muscle mass and reduce muscle damage caused by exercise stress.

HMB also stimulates the activity of the mammalian target of rapamycin (mTOR) pathway, which is a key regulator of protein synthesis and muscle growth. By activating mTOR, HMB enhances your body’s ability to create new muscle tissue and repair damaged muscle fibers. HMB also increases the expression of genes involved in muscle growth, such as myogenin and myostatin.

HMB can be found naturally in some foods, such as grapefruit, alfalfa, catfish, and corn. However, these foods contain very low amounts of HMB, ranging from 0.02 to 0.2 mg per gram of food. To get the recommended dose of 3 grams of HMB per day, you would need to eat about 15 kg of grapefruit or 150 kg of corn!

The most convenient and effective way to get enough HMB is to take HMB supplements. There are two main forms of HMB supplements: calcium HMB (HMB-Ca) and free acid HMB (HMB-FA). Both forms have similar effects on muscle health and performance, but they differ in their absorption rate and bioavailability.

HMB-Ca is the most common form of HMB supplements. It is a salt that dissolves in water and has a neutral taste. It has a slower absorption rate than HMB-FA, which means that it takes longer to reach peak blood levels after ingestion. However, it also has a longer half-life than HMB-FA, which means that it stays in your system for longer.

HMB-FA is a newer form of HMB supplements. It is a liquid that has a sour taste and does not dissolve in water. It has a faster absorption rate than HMB-Ca, which means that it reaches peak blood levels within 30 minutes after ingestion. However, it also has a shorter half-life than HMB-Ca, which means that it clears from your system faster.

The best time to take HMB supplements depends on the form you choose. For HMB-Ca, it is recommended to take it about an hour before exercise or before bed. For HMB-FA, it is recommended to take it about 15 minutes before exercise or immediately after waking up.

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