A metabolite of the essential amino acid leucine. HMB is produced in small amounts in our bodies, but we can get more by taking a supplement (usually 0–10 % of a typical leucine dose). It’s known for helping keep muscle cells from breaking down and for giving your joints a little extra protection during hard work or high‑impact training.
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Why it’s useful
Benefit Typical scenario
Reduces muscle catabolism Heavy lifting, endurance events, or periods of caloric deficit where you’re at risk of losing lean mass.
Speeds recovery Post‑workout soreness or following a tough training block; it can help you hit the next session fresher.
Protects joints & tendons Sports with repetitive impact (running, jumping) or when you’re doing high‑intensity plyometrics that stress cartilage and ligaments.
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How to use it
Dosage
- Most evidence supports ~10 g per day divided into two doses (e.g., 5 g in the morning, 5 g after a workout).
Timing
- Morning: helps with overall protein synthesis and may provide a steady supply of leucine.
- Post‑workout: aligns with the anabolic window when muscles are most receptive to nutrients.
Form
- Powder mixed in water, milk, or your post‑exercise shake is common.
- Ready‑to‑drink commercial blends exist but check for added sugars or fillers if you’re watching calorie intake.
Consistency
- Effects accumulate over weeks; regular use (e.g., 3–5 days a week) is recommended rather than one‑off dosing.
Practical Takeaway
Why take leucine? It’s the key driver of muscle protein synthesis, especially after exercise.
How much and when? Roughly 2–3 g per dose, split across meals or workouts, taken consistently for several weeks.
Is it a "miracle" supplement? No; it works best as part of a balanced diet with adequate overall protein and strength training.
Feel free to let me know if you’d like more details on how leucine interacts with other amino acids, the timing relative to workouts, or how this translates into real‑world nutrition plans!
