Is HMB worth my time adding to my current list?

[gjohnson5]

i disagree.

post-workout nutrition is just as important as pre-workout and NOT to be underestimated.

The topic of this discussion is HMB worth it
HMB is used in a pre-workout setting (or during workouts) to stop catabolism of muscle during workouts. There is a ton of evidence that HMB does next to nothing

The same is true for BCAA. There is no evidence that 5g of leucine, isoleucine, and valine will help stop muscle catabolism during workouts.

What is needed is a good protein which will send amino acids into the blood slowly. This is why good pre-workout nutrition is needed. And yes it starts with a good post workour

 

[the_alcatraz]

The topic of this discussion is HMB worth it
HMB is used in a pre-workout setting (or during workouts) to stop catabolism of muscle during workouts. There is a ton of evidence that HMB does next to nothing

The same is true for BCAA. There is no evidence that 5g of leucine, isoleucine, and valine will help stop muscle catabolism during workouts.

What is needed is a good protein which will send amino acids into the blood slowly. This is why good pre-workout nutrition is needed. And yes it starts with a good post workour

If you would see my post above, I already said HMB did nothing to me.

BCAAs did however. I think they did help me NOT overtrain.

 

[DBee]

i disagree.

post-workout nutrition is just as important as pre-workout and NOT to be underestimated.

That's what i meant by solid diet in general; optimal pre/post workout nutrition is a given.

Heres a pretty good guideline for the op. TBW = Target Body Weight.

60-90 minutes preworkout, have a solid, balanced meal:

Protein = 0.25g/lb TBW
Carbs = 0.25g/lb TBW
Adding fat at this point is fine, use your discretion as long as it fits into your macro goals. Note that this meal is skipped if you train 1st thing in the morning.

[OR]

30-0 minutes preworkout - (and/or sipped throughout the workout), have a liquid or easily digested meal:

Protein = 0.25g/lb TBW
Carbs = 0.25g/lb TBW
If you were going to train for close to or more than 2 hours continuously, it would definitely benefit you to have this extra preworkout meal either immediately prior to, or sipped during training. Keep the fats here incidental, not added.

Sooner the better postworkout - within 30 minutes, but optimally ASAP, have either a liquid or solid meal:

Protein = 0.25g/lb TBW
Carbs = 0.5g/lb TBW
Fats here should be kept minimal to moderate.
I personally start on this shake 60 minutes into my weight workouts, which take 80-90 minutes.

Post-postworkout is simply your next sheduled meal, whether it's 1, 2, or 3 hrs later simply doesn't matter - especially if your immediate postworkout meal (which may be split up into 2 halves) was designed as above.

I no longer give a damn about GI, it doesn't really make a difference one way or another. If you want high GI carbs pre and/or during training, go for it. As time has passed, GI has proven itself to be a worthless, irrelevant index. Insulinogenesis is a separate issue, and striving to keep insulin up during & postworkout is a great idea. This is accomplished by both food type & food amount, the latter being more important. There's obviously a lot more to this, but that's the important basics. The rest is fringe.

 

[Invega]

I remember using HMB when it first came out over 10 years ago. I used it with DHEA (early 20's). I remember having good gains. But will say it could have been a good placebo effect. These days I can't justify the price.

 

[itz486]

HMB by itself does nothing, combined with creatine seems to help, too expensive, it seems to work on cattle though,JMO