A byproduct of the essential amino acid Leucine.
Used to improve strength and lean body (muscle) mass.
The recommended dose is 1.5 to 3.0 grams each day, taken in multiple doses.
A few well-controlled studies in humans have reported increases in strength and muscle mass; however, more research is needed to support these results.
HMB has been reported to be safe in doses up to 4.0 grams per day.
HMB is a legal and ethical substance for athletes to consume.
Lots of people have opinions on what is the best dose of HMB. In general, the ‘more the better' syndrome is prevalent. In this study conducted at Ball State University, the data proves that 3 grams of HMB per day is the best, but that dosage is dependent on body weight. Individuals were assigned to one of three different groups – 0, 38, or 76 mg of HMB per kilogram of body weight each day (which correlates to about 0 grams, 3 grams, or 6 grams of HMB per day). The weight training consisted of 10 different exercises performed 3 days per week at 80% of their 1-repetition maximum. The 38 mg/kg per day (3 grams of HMB per day) group displayed the greatest increase in fat-free mass (muscle) compared to either the 0 (0 grams of HMB per day) or 76 mg/kg per day (6 grams of HMB per day). As in previous studies, data from this study also indicate that HMB supplementation helps minimize the muscle damage associated with weight training.
Zmieniony przez - McRaYvEn w dniu 2004-03-05 12:51:00