There are many dietary supplements and some are better known than others. It is important not to get lost among these dozens of supplements! So who are AAKG and HMB for? Are they really useful? What are their impacts and benefits? Which ones should you take? You will find the answers to your questions in this article!
AAKG stands for Arginine Alpha Ketoglutarate which is an essential amino acid (Check out our BCAA article for more details!). It is also a component that plays an important role in building cell volume before training. AAKG has an important role in biological chemical processes. Indeed, it participates in the synthesis of proteins which is very important in the restructuring of muscles.
HMB stands for Beta Hydroxy Beta MethylButyrate. It is an organic intermediate (= metabolite) of L-Leucine which is a branched amino acid. (BCAA) It is naturally synthesised by the body from leucine but in very small quantities. It is therefore recommended to obtain it via food supplements. HMB improves protein synthesis but also helps in muscle development and building.
As previously stated, AAKG increases the "pump effect" and increases the production of growth hormone which increases the size of your muscles. This is ideal if you want to gain strength or simply have a nice body. In addition to this, AAKG is also coveted by endurance athletes. Indeed, it helps the vascularisation of the muscles by improving the oxygen supply to the muscles thanks to their vasodilatation property (the blood vessels are widened). This vascularisation also aims to improve the transport of nutrients and blood to the muscles during all your exercises. The absorption of nutrients, the elimination of toxins, the regeneration of tissues, the reduction of bad cholesterol, the reduction of blood pressure and the improvement of immunity are also important benefits. Oh yes! AAKG also promotes recovery after intensive training as it neutralizes ammonia in our body which reduces fatigue! It is useful to know that the effects of AAKG can be enhanced when combined with arginine.
HMB also helps to improve strength, endurance and power by reducing post-workout muscle damage, creating resistance to fatigue and boosting the regenerative capacity of muscle tissue. HMB also allows for the enhancement of amino acids into energy which is very useful for your sports training. Thanks to its many properties, if you are on a diet, it is recommended to use it as it builds and preserves muscle mass while reducing fat storage! In addition, it increases the level of testosterone (male hormone) and increases the total oxygen consumption capacity, its ventilatory threshold and the time taken to reach it. Finally, HMB improves cognitive abilities by improving memory and learning, lowers cholesterol levels and blood pressure.
AAKG is used in many cases, especially in medicine:
- Pour améliorer sa croissance musculaire
- To reduce infertility in women and men
- To reduce erectile dysfunction
- To avoid cardiovascular problems (heart and blood vessels)
- For SARS, depression, liver - kidney - urinary system diseases, diabetes and malignant and benign tumours
Caution: too high a dose of AAKG can cause diarrhoea, thickening of the tissues, gastrointestinal problems, lowered blood pressure, herpes and nausea. A maximum of 20 grams of AAKG is recommended. For more details, please consult a health professional.
Concerning HMB, few serious studies have been carried out. It could reduce the risk of heart attacks and strokes but nothing has been proven. However, it is advisable to consume a maximum of 3 grams per day to avoid any problems.
It is recommended to take AAKG or HMB 30 minutes before a training session in order to take full advantage of their benefits during your sports sessions.
These two supplements have proven to be versatile due to the numerous benefits they provide and contain both on the physiological and psychological aspects. They are suitable for people who want to improve their strength as well as for people who want to improve their endurance or simply their health. However, there is a big difference between these two food supplements: AAKG has been much more chosen to be the subject of scientific research than HMB. So should we ban HMB? Well, no! HMB is also good for your health, at least if you respect the daily doses and if you have no basic problems. Also, one is not the enemy of the other although we compare them in this article. Both can be taken in turn, but it is still advisable to check with your doctor. Enjoy your training!
Why take turmeric?
With or without supplements?
Which foods boost testosterone levels ?
Why should I take L-Carnitine?
What is creatine used for?
