Best Time to Take HMB: Explore When to Take HMB?
According to research, the optimal time to take HMB is 60 minutes before exercise. However, aside from this timing, you can also take HMB at any convenient time, such as before or after workouts, before bedtime, or in the morning. This comprehensive guide will explore when to take HMB, best time to take as well as how to take it to ensure you maximize its benefits.
Before exploring further, please read the disclaimer located at the end of this webpage.
HMB Potential Benefits
HMB has been lauded for its wide array of potential health benefits beyond fitness.
- For gym-goers and athletes, HMB can help enhance muscle strength, reduce muscle breakdown, and accelerate recovery post-injury. These effects are especially beneficial for individuals engaging in high-intensity workouts or those recovering from muscle injuries.
- Moreover, HMB may play a role in promoting fat loss and lean muscle gain.
When To Take HMB?
The timing of HMB (Hydroxymethylbutyrate) supplementation depends on your training goals and personal routine [6]. However, some general principles based on research and recommendations can help optimize the benefits of HMB:
Before Exercise
To enhance strength and muscle mass, it is advisable to take HMB before your workout.
- The free acid form of HMB (HMB-FA) is recommended at a dose of 1-2 grams, taken 30-60 minutes prior to exercise.
- The calcium salt form of HMB (HMB-Ca) has a slower onset and should be taken 1 hour before exercise at a dose of 3 grams.
- If you consume HMB along with carbohydrates or a meal, it is best to take HMB about 2 hours before training to ensure optimal absorption and effectiveness.
When Changing Training Routines
When preparing to change the intensity or type of your workout, "loading" with HMB before the change is crucial. It is recommended to take 1 gram of HMB, three times a day, for at least 2 weeks before starting a new training program. This approach helps your body better adapt and minimizes muscle damage from the new training routine.
After Exercise
Taking HMB immediately after exercise is also beneficial for muscle recovery and repair. However, if the primary goal is to prevent muscle damage during the workout, pre-exercise supplementation is likely to be more effective.
On Non-Training Days
Even on days you do not exercise, it is important to continue taking HMB daily. Consistency in HMB supplementation is key to achieving the best results.
Other Times of the Day
If you work out in the morning, you can take HMB right before your session. For evening workouts, consider taking HMB before bed or in the early morning.
When Is The Best Time To Take HMB Supplements?
The best time to take HMB powder may differ based on individual routines. Still, research backed by the Research Committee and supported by empirical evidence suggests that the best time to take HMB is at least 60 minutes before a workout is recommended for optimal results [4].
By adopting this approach, HMB is given sufficient time to replenish the body's energy levels, potentially decreasing muscle damage and improving overall workout performance [4].
Many avid users of HMB agree that incorporating pre-workout supplementation offers the most significant advantages.
Read more: Should I Take Hmb On Off Days And How To Take HMB On Rest Day?
How To Take HMB For Maximum Benefits?
Ways To Take HMB
HMB is commonly available in two forms: powder and capsules. In addition, HMB can be consumed through food such as milk, yogurt…
Regarding the recommended dosage of 3g per day, both forms of HMB present distinct benefits. Your decision should primarily be based on personal preference and lifestyle factors.
Although HMB is naturally found in certain foods like milk, yogurt, soybeans, and chicken, the content is relatively low.
Research indicates that the liver can naturally synthesize HMB, typically ranging from 0.2 to 0.4g per day, depending on one's diet. Therefore, relying on food sources alone may not provide the recommended 3g dosage.
If you value convenience and accurate dosing, opting for capsules of HMB is the perfect solution. These capsules generally consist of a precisely measured quantity of HMB, eliminating the need for manual measurement. This ensures precise dosage without any hassle.
Read more: How Much HMB Should You Take Daily?
The HMB powder form is your best bet if you prefer to incorporate HMB into your workout hydration routine. It can be mixed with 400ml of a sports drink or water, providing the benefits of HMB and hydration during strenuous exercise sessions.
This intake method reinforces the replenishing effect of HMB and keeps you hydrated throughout the workout [2].
Consistency and timing remain crucial for maximizing HMB's potential benefits regardless of your form.
What Is The Best Way To Take HMB?
The best way to take HMB is 3g, 30 minutes to 1 hour before your workout. You can choose capsules form as this is the most convenient way. Beyond that, it depends on individual preferences and goals, but here are some general tips can optimize its benefits.
- First, aim for a total intake of 3g HMB distributed throughout the day. This can be divided into 1g doses taken with each meal.
- Second, supplementing 3g HMB 60 minutes before high-intensity workouts reduces muscle damage and enhances workout performance. This timing allows HMB sufficient time to be absorbed and utilized by the body.
- Besides, choose the best HMB supplements and the form that best suits your lifestyle: capsules for precise, hassle-free dosage or powder for integration into your workout hydration routine.
- Lastly, you can also incorporate HMB with other substances such as HMB with Creatine or HMB and Vitamin D3 to enhance the effects of HMB.
To fully maximize the benefits of HMB, it is crucial to maintain consistency in both usage and timing when to take HMB. Remember, the key lies in establishing a routine that allows you to reap its full potential.
Frequently Asked Questions
Can You Take HMB Before Bed?
Based on vast user feedback, it has been determined that consuming HMB before bedtime is safe without any notable adverse effects on the human body.
Should I Take HMB Before Or After Workout?
Based on extensive research and user feedback, consuming HMB at least one hour before a workout is recommended to maximize its effectiveness. This timing has been found to yield optimal results and enhance the benefits of HMB.
Can I Take HMB On An Empty Stomach?
While a limited number of studies have focused on this matter, experience from users indicated that HMB can be consumed even on an empty stomach. Additionally, consuming HMB on an empty stomach may cause mild digestive discomfort. It's advisable to consider a balanced diet and appropriate HMB supplementation based on individual body conditions.
Can Women Take HMB Supplements?
HMB is widely recognized as a nutritionally valuable substance that positively affects individuals of all ages and genders. It is important to emphasize that non-pregnant and non-nursing women can confidently take HMB without concerns or reservations.
Can I Take HMB With Testosterone?
Supplementing with HMB has potential to elevate testosterone levels [5]. As a result, individuals may consider combining HMB with testosterone based on their unique circumstances and requirements.
Should I Take HMB With Food?
Extensive research has consistently found that incorporating HMB supplements into each meal is entirely safe and suitable for individuals, regardless of their body condition [3].
Should I Take HMB Everyday?
Numerous studies suggest a daily intake of 3g of HMB can yield optimal outcomes.
Conclusion
HMB supplementation can be easily incorporated into your routine with the flexibility of choosing between capsule and powder forms. Additionally, HMB is safe for consumption by individuals of all genders, ages and body conditions. Understanding when to take HMB and how to incorporate it into your diet, HMB can greatly benefit those looking to improve their athletic performance and overall health. Consider adding HMB to your daily routine and experience its potential benefits for yourself.
References
- [1] Debasis , B., Chandan , K. S., & Sreejayan, N. (2019). Nutrition and Enhanced Sports Performance. Elsevier. https://doi.org/10.1016/c2017-0-00732-2
- [2] O'connor, D., & Crowe, M. (2007). EFFECTS OF SIX WEEKS OF -HYDROXY--METHYLBUTYRATE (HMB) AND HMB/CREATINE SUPPLEMENTATION ON STRENGTH, POWER, AND ANTHROPOMETRY OF HIGHLY TRAINED ATHLETES. Journal of Strength and Conditioning Research, 21(2), 419–423.
- [3] Wilson, J. M., Fitschen, P. J., Campbell, B., Wilson, G. J., Zanchi, N., Taylor, L., Wilborn, C., Kalman, D. S., Stout, J. R., Hoffman, J. R., Ziegenfuss, T. N., Lopez, H. L., Kreider, R. B., Smith-Ryan, A. E., & Antonio, J. (2013). International Society of Sports Nutrition Position Stand: beta-hydroxy-beta-methylbutyrate (HMB). Journal of the International Society of Sports Nutrition, 10(1). https://doi.org/10.1186/1550-2783-10-6
- [4] Wilson, J. M., Kim, J., Lee, S., Rathmacher, J. A., Dalmau, B., Kingsley, J. D., Koch, H., Manninen, A. H., Saadat, R., & Panton, L. B. (2009). Acute and timing effects of beta-hydroxy-beta-methylbutyrate (HMB) on indirect markers of skeletal muscle damage. Nutrition & Metabolism, 6(1), 6. https://doi.org/10.1186/1743-7075-6-6
- [5] Zhao, L., & Mohammad, M. (2022). Testosterone and cortisol responses to ß‐hydroxy ß‐methylbutryate consumption and exercise: A meta‐analysis. Food Science & Nutrition, 10(9), 2815–2824. https://doi.org/10.1002/fsn3.2887
- [6] Wilson, J. M., Kim, J., Lee, S., Rathmacher, J. A., Dalmau, B., J Derek Kingsley, Koch, H., Manninen, A. H., Saadat, R., & Panton, L. B. (2009). Acute and timing effects of beta-hydroxy-beta-methylbutyrate (HMB) on indirect markers of skeletal muscle damage. Nutrition & Metabolism, 6(1), 6–6. https://doi.org/10.1186/1743-7075-6-6
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