This may be way too technical but I was wondering if anyone had any suggestions on which was the better supplement? I'm six months out from surgery, 93lbs down and I've started doing fasted cardio every morning and my muscles are rather sore. I've been reading about how BCAAs help with muscle recovery but I've also read that HMB supplements can help when you're on a calorie restricted diet and are doing fasted cardio. Reading about all of the science leaves me a bit cross-eyed so I was wondering if anyone has had an actual experience with either?

Potassium magnesium and coconut Water also will help you stay hydrated. Glutamine is an amino acid that also helps with recovery. Nature's Best, makers of Isopure make a supplement powder which tastes like a$$, but they also add it to some of their yummy isopure Protein powders (each servings contains 4 gms of glutamine), some of which also contain tons of Vitamins. Win, win, win. But honestly if you're that sore then...eat something, some carbs, not a lot but SOME and potatoes (not french fries) if you eat the skin they have tons of potassium as well. I have no idea what HMB is unless you are referring to something used to treat patients with melanoma, which I'm guessing one would NOT want to take if they did not have melanoma. But I most certainly am NOT a doctor. You might want to consult with yours and not start taking a whole bunch of weird so-called "natural" chemicals. I frequently remind folks that cocaine and opium are also natural. That doesn't mean that its healthy to take a daily supplement of either. Also some other "natural" supplements like ephedrine were later banned by the FDA because people were keeling over from heart attacks since it was essentially speed.

If you want to know if something is truly evidence based google Cochrane Library and then search for Cochrane Reviews and see what they say. Good luck!

@@FocusOnMeNow thanks for the advice! HMB is is a metabolite of leucine (one of the BCAAs) that is supposed to prevent Protein breakdown. The stuff I've read says that HMB can lead to increased gain in lean mass and decreased muscle breakdown. It's supposed to help especially if you're on a restricted caloric diet - apparently it's often prescribed for wasting syndrome.

I'll have to google that site you suggested.

Edited July 24, 201511 yr by Indieflickers

Thanks for this! I might start using the powder myself because I was interested in taking the BCAAs as I’m strength training and get pretty sore after. I have a snack after but it doesn’t always help. Also just FYI the BCAA pills are enormous and way too big after my sleeve.