HMB
According to research, HMB is much more effective in preventing muscle breakdown than leucine. Its intake stimulates the growth of muscle mass, significantly accelerates recovery after training, maintains a positive nitrogen balance, and also helps to get rid of excess fat. And when combined with creatine or the essential amino acids BCAA, its effects are enhanced.
Benefits of taking HMB:
- Improving the growth of lean muscle mass.
- Preventing post-workout catabolism.
- Supporting the restoration of muscle tissue.
- Improving the body's ability to absorb oxygen.
HMB is a metabolite of leucine, an essential amino acid from the BCAA group. Scientific studies have confirmed that HMB plays a key role in the synthesis of muscle protein, which is why so much attention has recently been paid to sports nutrition based on it.
HMB is an effective support for muscle growth and prevention of catabolism 
Scientists confirm that HMB is much more effective in preventing muscle breakdown than leucine itself.
And while leucine is abundant in many foods, such as beef, fish, chicken, pork, and eggs, HMB is found in negligible amounts in catfish, alfalfa, and some citrus fruits.
Moreover, only 5 percent of leucine is converted in our body to HMB, so to get enough of this metabolite in the body, it is necessary to ensure a daily intake of 20-25 g of leucine in the body, which is impossible.
What does HMB intake give?
By increasing the content of this compound in the muscles, one significantly improves the processes aimed at increasing muscle mass, as well as accelerating the rate of recovery of muscle fibers.
Taking HMB helps prevent catabolic processes in the body by minimizing the breakdown of protein in the muscles after exercise. HMB helps the body stay in anabolism for longer, reducing the breakdown of muscle protein and improving the recovery processes in the muscles, which results not only in increased muscle strength but also in muscle growth.
Also, taking HMB immediately after the end of strength exercises significantly enhances the effect of gaining muscle mass and restoring muscle fibers.
Endurance athletes may benefit from HMB consumption. Studies claim that taking it improves the body's ability to absorb oxygen.
It turns out that HMB has the following advantages:
- Improving the growth of lean muscle mass.
- Preventing post-workout catabolism.
- Supporting the restoration of muscle tissue.
- Improving the body's ability to absorb oxygen.
HMB in combination with creatine
Numerous scientific studies have shown that when taking HMB with creatine, you can achieve great results in recovery and muscle growth. HMB and creatine in combination provide a synergistic effect, enhancing the effects of each other.
The body naturally produces about 0.2-0.4 g of HMB per day. The optimal daily intake of this substance is 1.5-3 g. By adding HMB to your sports nutrition and taking it before training, you will optimize your muscle endurance and minimize post-workout pain in your muscle tissues.