Do you want to get an athletic body, but the exercises you do are not showing maximum results? One solution, you can take muscle-building supplements. Now, supplements for building and increasing muscle mass are not only used by athletes, but also by the general public. Among these supplements, one of the most studied is HMB.

What is HMB?

The content of -Hydroxy -Methylbutyric or also known as the abbreviation ‘HMB’ is an important ingredient that is able to maintain body muscle mass. HMB is -Hydroxymethyl butyric acid (β = beta), a metabolite of the amino acid L-Leucine, one of the essential amino acids in the human body and a constituent of branched-chain amino acids (BCAAs). It is synthesized by the human body, of course, but can also be obtained through supplements, as the body produces it in small amounts.

How to Take HMB?

According to researchers from the University of Padova in Italy, a person needs to consume at least 1.5 grams of HMB daily for 8 weeks to significantly increase muscle strength. However, to obtain this intake through food takes a higher effort.

As previously described, HMB is the active metabolite of the amino acid leucine. This means that you can get HMB by consuming leucine, such as eggs, beef steak, chicken breast, or soy. However, to get the recommended 1.5 grams of HMB, you need to consume 30 grams of leucine, or the equivalent of 50 eggs, 11 beef steaks, 7 servings of chicken breast, and 10 cups of soybeans.

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Then, if you want to get HMB directly, you can eat other foods such as 3,000 avocados, 3,000 servings of cooked asparagus, 6,500 cooked cabbage, and 750 catfish fillets. A very high and difficult number to achieve, right? Fortunately, this need can also be met through hmb supplements.

Does HMB have any side effects?

No! HMB is a compound produced by the human body itself and will not cause side effects, let alone cause effects related to weight and fat gain or the like.