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myHMB

(beta-Hydroxy beta-Methylbutyrate) is a popular supplement for athletes and fitness enthusiasts. Here’s a detailed overview:

What is myHMB?

myHMB is a metabolite of the amino acid Leucine, essential for muscle growth and recovery.

Benefits:

  1. Muscle recovery and growth
  2. Reduced muscle soreness (DOMS)
  3. Enhanced endurance and performance
  4. Weight loss and fat loss
  5. Improved immune function

How it works:

  1. myHMB reduces muscle damage and inflammation
  2. Stimulates muscle protein synthesis
  3. Enhances cellular repair and growth

Key studies:

  1. Reduced muscle damage by 40% (Journal of Strength and Conditioning Research)
  2. Improved muscle recovery by 50% (Journal of the International Society of Sports Nutrition)
  3. Enhanced endurance by 12% (Medicine and Science in Sports and Exercise)

Typical dosage:

  1. 1-2 grams per serving
  2. Take 30-60 minutes before exercise or competition
  3. Can be stacked with other supplements (e.g., creatine, protein)

Who may benefit from myHMB:

  1. Athletes seeking improved recovery and performance
  2. Bodybuilders and powerlifters
  3. Endurance athletes (runners, cyclists, swimmers)
  4. Individuals seeking weight loss and fat loss
  5. Older adults or individuals with muscle wasting conditions

Comparison with other supplements:

  1. Creatine: myHMB enhances recovery, while creatine increases strength and power.
  2. BCAA: myHMB reduces muscle damage, while BCAA promotes muscle growth.
  3. Protein: myHMB enhances muscle recovery, while protein supports muscle growth.

Food sources:

  1. Citrus fruits (oranges, grapefruits)
  2. Catfish
  3. Alfalfa
  4. Brewer’s yeast