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Leucine is an essential amino acid that your body can’t naturally produce on its own, so instead you source it from foods in your diet such as meat, fish and milk. It is a branched chain amino acid and can therefore be supplemented into your regime with BCAA supplements - whereby leucine tends to be the biggest compound in the ratio with isoleucine and valine.
However, when leucine is present in the body, a compound called HMB can be metabolised naturally as a by-product. Generally, when protein levels are high, so are HMB levels - as more protein means more HMB can be produced. Also known as beta-hydroxy-beta-methylbutyrate, HMB can also be supplemented into your regime to support your workout and goals. Here, we look at how to take HMB safely.
How much HMB should you take?
Doses of HMB depend upon the size of the individual. For the average individual, it is recommended to supplement around 3g of HMB daily. However, this shouldn’t be taken in one serving – it should be split up into 2-3 servings throughout the day, usually taken in around 1g servings. Always remember to follow the manufacturer’s instructions.
How to take HMB?
Most commonly, HMB is supplemented before you begin a workout, usually around an hour before you exercise. Of course, this depends on the time of your workout – if you plan to exercise first thing on a morning, you can take your HMB supplements right before your workout.
Depending on the time of your exercise, HMB could be taken before bed on an evening too, or immediately after your workout. They come in two forms: a tablet or a powder, and the powder can be mixed with a liquid so it can be consumed as a drink. Again, remember to follow the manufacturer’s instructions for safe supplementation.