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More anHMB (or β-Hydroxy β-methylbutyrate) is needed by the body to protect and repair muscle tissue.

We can make a small amount of HMB from the amino acid Leucine found in the protein we eat, but it needs to be topped up by eating HMB rich foods such as grapefruit, alfalfa and catfish.

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In athletes where muscle tissue is damaged (causing soreness), repaired and built more frequently it stands to reason that we need more HMB.

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Lots of research has now shown that supplementing the diet with HMB improves exercise performance by supporting muscle cell repair and adaptation.

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Blonyx is offering $20 off all Blonyx CrossFit supplement products from now until Halloween.

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CrossFit athletes are learning more about recovery and how they can get ready for their next workout with less time.

We just received a fresh shipment of creatine and will giving a review in the next few weeks.

Question: Coach; I want to gain a few pounds of muscle this next year. What can you recommend to help me out?

Answer: Get in the gym and use powerlifting as your base. I like to barbell squat, shoulder press, dead lift and occassionally bench press. This will release testosterone and increase your metabolism. Eat clean with lean meats and vegetables, milk and eggs. Sleep 8 hours a night and drink plenty of water. When I sleep I do so in a dark room and turn on a fan for circulation and to block out any extra noise. When I drink water I try to filter it and drink throughout the day to stay hydrated. You will gain that muscle if you do all of that.

Where can I find out more about CrossFit? Check out the CF main website here: