Dietary supplement hmb is effective

For fitness people who regularly perform resistance training, sports enthusiasts who are in the fat loss period/training bottleneck period, and middle-aged and elderly people who are at risk of sarcopenia syndrome, HMB must be supplemented in compliance with the recommended dosage. The gain effect has been verified by scientific research and a large number of practical operations, and it is not an IQ tax.

I took care of a 32-year-old programmer student in the past two years. After practicing for three years, he was stuck at 70kg on the bench press for more than half of the year. He ate 1.6g of protein per kilogram of body weight every day and slept for 7 hours.

Of course, I also know that there are always two groups of people in the fitness circle who are arguing fiercely. One group says that HMB is a miracle drug for building muscle, and the other group criticizes it as a thing that collects IQ taxes. I was on the "useless party" team in the past two years, and it was not until I ran into pitfalls in preparation for the competition that I changed my view. To put it bluntly, HMB (β-hydroxy-β-methylbutyrate) is the core active ingredient metabolized from the leucine in the eggs and milk we usually eat. It is equivalent to purifying the part of the protein that is most useful for muscles. You don’t need to eat several kilograms of eggs to save the effective amount.

Many people think that it is useless because they are not buying fake products. Most of them are not using them in the right scenario. Just like if you don’t drive the car, no matter how good the fuel is, you won’t see any effect - some people practice dumbbells for 20 minutes a day and can’t even eat 0.8g of protein per kilogram of body weight a day. It’s strange that they only take a bite of HMB when they think of it, and the dose is less than 1g. There are also high-level enthusiasts who have been training for seven or eight years. Their muscle mass is close to their genetic ceiling. The room for resistance to decomposition is very small. It is normal to not feel any change after eating. This is also clearly mentioned in relevant studies: HMB has the most obvious benefits for novices and people with a high risk of muscle decomposition. The effect of advanced trainers will indeed be discounted.

According to the current consensus of the International Sports Nutrition Society, HMB is one of the few sports supplements supported by A-level evidence. Its core function is to inhibit muscle decomposition. To put it bluntly, after we exercise, the muscles will be slightly damaged, and catabolism will increase. HMB helps you suppress the extent of this decomposition, so that the muscles you have trained will not be wasted, especially during the fat loss period. When I was preparing for the competition last year, I opened a calorie gap of 300 calories. When I didn't take HMB before, I lost 5kg on the bench press in the third week of training, and my whole body became soft. Later, I ate 3g every day. During the twelve weeks of preparation period, I almost lost no strength, my body fat dropped from 18% to 9%, and my muscle mass only lost 0.2kg. This effect was really measured by me.

It is not only suitable for fitness people. I took my mother for a physical examination last year. The doctor said that her muscle mass was 8% lower than that of her peers, and her grip strength was not up to standard. She was a high-risk group for muscle attenuation, so she was told to eat 2g a day. HMB, along with drinking a cup of whole milk every day and going downstairs to dance for half an hour, don’t believe it. I took a test three months later and found that my grip strength increased by almost 2kg. Now I don’t have to take a break while climbing the fifth floor of our house. I used to be out of breath when carrying ten kilograms of rice upstairs, but now I can carry twenty kilograms of vegetables for half a stop without any problem.

Of course, it is not useful for everyone. If you don’t exercise at all and just want to eat HMB and grow muscles while lying down, then I advise you not to spend this wasted money. It is really useless. There is no need to take more dosage. A maximum of 3g per day is enough. If you take too much, the body cannot absorb it and it will be excreted in the urine. It is a waste of money.

Anyway, I have been exposed to supplements for so many years, and I have seen too many people who praise HMB as a god, and I have also seen too many people who devalued it as worthless. In the final analysis, supplements are just to make up for the gaps in diet and training. Only when the prerequisites are in place can it give you the icing on the cake. If you don’t even lay a solid foundation, everything you eat will be in vain.