The different types of HMB
HMB is naturally produced in the body when the essential amino acid leucine, is present. This is because HMB is a metabolite of leucine.
HMB can be supplemented into your regime so that your body is no longer reliant on leucine for HMB. The HMB supplements come in two forms, and here, we explore the different types of HMB:
Tablets
You can supplement HMB in the form of a capsule. Each capsule generally equates to one serving of around 1g. They can be taken several times throughout the day so that you consume your daily recommended dosage of around 3g per day. Timings vary depending on the time of your exercise, but pre-workout is recommended, usually around an hour before you exercise if possible.
Powder
HMB is generally taken in 1g dosages – this is because your daily dosage of around 3g should be split up across the day into smaller equal servings. The powder is usually flavourless, so each serving is usually mixed with a fruit juice or cordial to make a refreshing beverage.
Just like the capsules, the timings will vary with HMB powder depending on when your workout will take place.
Diet
Your body can’t naturally produce the amino acid leucine, and therefore it sources it externally from your diet. It is commonly found in most protein sources, one of the key macronutrients in your diet. Foods such as meat, fish, milk and eggs all contain BCAAs (the building blocks of protein) – providing your body with the leucine it needs to produce HMB.
High leucine levels mean that more HMB can be produced. When leucine is present in the body, beta-hydroxy-beta-methylbutyrate (HMB) is produced. Thus, the rate of production will be limited, depending on the levels of leucine within the body.
