Taking HMB 30–60 minutes before exercise can help reduce muscle damage during training and support strength and endurance. This timing is beneficial for those engaging in intense workouts or resistance training.
Post-Workout:
Consuming HMB immediately after a workout can enhance recovery by reducing muscle soreness and promoting muscle repair. This timing is particularly useful if your goal is to speed up recovery.
Before Bed:
Taking HMB before bed may help prevent overnight muscle breakdown, making it beneficial for those looking to preserve muscle mass, especially during calorie deficits or periods of inactivity.
Consistent Daily Dosing:
HMB can also be taken at regular intervals throughout the day (e.g., with meals) to maintain a steady level in your system. This approach is especially useful for older adults or those looking to combat muscle loss.
Recommended Dosage of HMB
The optimal dosage of HMB depends on your weight and specific goals:
Standard Dosage:
3 grams per day: This is the most commonly recommended dosage for most people. It can be divided into 1 gram doses taken three times a day (e.g., morning, pre-workout, and evening).
Divided Dosage:
If you prefer, you can divide the 3-gram dose into smaller portions and take them with meals. For example, you might take 1 gram with breakfast, 1 gram before a workout, and 1 gram with dinner.
Higher Dosage for Advanced Athletes:
Some studies suggest that higher doses, such as up to 6 grams per day, may offer additional benefits for highly trained athletes, particularly during intense training phases. However, this is not typically necessary for most users.
Older Adults:
For older adults, 2-3 grams per day is generally recommended to help prevent muscle loss and support muscle function.
Forms of HMB
HMB is available in two main forms:
HMB Free Acid:
This form is absorbed more quickly and can be particularly useful when taken pre-workout for rapid effects.
This is the most common form and is absorbed more slowly, making it suitable for consistent daily dosing.
Conclusion
For general muscle preservation and recovery: Take 3 grams of HMB daily, divided into 1-gram doses throughout the day.
For workout-focused benefits: Consider taking 1 gram pre-workout and 2 grams post-workout or spreading 3 grams evenly across the day.
Always start with the lower end of the dosage range to assess how your body responds, and consult with a healthcare provider before starting any new supplement regimen.
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