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HMB for extra muscle strength

HMB increases the production of muscle proteins

What is HMB?

In the diet of every athlete, proteins are essential. Indeed, every effort in both endurance sports and power sports requires muscle strength, and proteins are the most important building blocks for that muscle. Proteins are composed of amino acids. Some of these amino acids, the essential amino acids, can not be created by the body themselves. Lack of protein in our diet leads to lacks of essential amino acids in our body.

Β-hydroxy-β-methylbutyrate (HMB) occurs naturally in the body as the active form of the essential amino acid leucine. Fish (eg catfish) and citrus fruits (eg pumpkin nut) are good sources of HMB in the diet. [1]

  • Promotes muscle recover
  • Reduces muscle damage during exercise
  • Reduces the breakdown of muscle proteins
  • Increases the production of muscle proteins

HMB Spieropbouw

What type of athlete is HMB supplementation for?

In view of its muscle degradation inhibitory effect, HMB is most effective after efforts that cause a lot of muscle damage. This is especially true in the following situations:

  • In untrained athletes, muscle damage is greater. HMB accelerates muscle repair in such situations. [2]
  • Resistance training aims to increase muscle mass. HMB contributes to this effect and is therefore recommended for bodybuilders. [3]
  • Very intensive efforts cause a lot of muscle damage. In such cases, HMB is advisable for both endurance and power athletes to recover faster and have less muscle aches. [4],[5]

When can I take HMB best ?

Purpose: More muscle strength and muscle growth:

Use 3 grams of HMB daily (38 mg per kg body weight) daily for more muscle strength and muscle growth. This corresponds to 4 tablets Svensson HMB Xtr per day.

HMB can be taken for long periods of training and non-training days (minimum 2 weeks)

On training days, take 2 tablets for the training. The remaining 2 you will take  immediately after the effort.

An HMB course is best started 2 weeks before the start of a hard training period

Purpose: faster muscle recovery after a match or training:

Take the 4 tablets together with your recovery shakeimmediately after the effort


1 Wilson GJ et al. Nutrition & Metabolism 2008, 5:1.

2Gallagher PM et al. Med Sci Sports Exerc 2000, 32:2109-2115.

3Nissen S et al. J Appl Physiol 2003, 94:651-659

Knitter AE et al. J Appl Physiol 2000, 89:1340-1344.

Vukovich MD et al. J of Strength and Condition Research 2001, 15(4):491-497.