Muay Thai is beautiful… and brutal. Between holding pads for the team, clinch rounds, roadwork, and my own sparring, I was living in a constant state of “almost recovered.” I didn’t want a complicated stack—just something I could take daily that protected the muscle I’d already built and kept me durable for shin checks and pivots. That’s why I tried HMB + D3. Below is exactly how I used it as a coach-athlete and what changed for me and my fighters.
Why I chose HMB + D3 (in plain coach-speak)
- HMB helps limit excessive muscle breakdown after hard sessions, so you don’t give away strength and lean mass when volume spikes or calories dip during a cut.
- Vitamin D3 supports bones, neuromuscular function, and immune health—gold for anyone taking leg kicks and drilling footwork indoors.
The label on Boscent’s bottle sealed it for me: 1,000 mg HMB + 4,000 IU vitamin D3 per serving; 180 capsules (90 servings), 2 capsules per day. That’s simple, daily, and strong enough to matter—without me juggling multiple products.
How I dose it (what I actually do)
- Daily: 2 capsules with food (fat helps D3 absorption).
- If I’m coaching a heavy morning block: 1 cap 30–60 min before training, 1 cap with my main meal.
- If I’m slammed, I just take both with lunch—consistency beats “perfect timing.”
Note for fighters: 4,000 IU/day is a common upper intake level for vitamin D3 in healthy adults. I don’t stack extra D unless a clinician tells me to. (Get a 25-OH-D blood test if you suspect you’re low.)
What changed in my week (real outcomes)
1) Fresher legs for pad-holding
I track RPE and jump height (simple CMJ on my phone). By week 2, next-day leg pop was noticeably better after heavy pad days. I wasn’t dreading the third class.
2) Strength “hold” during cut weeks
When my pros taper calories, they usually leak a bit of strength. With HMB in, we saw less drop-off in bar speed and more stable bag power late in the week. It didn’t “bulk” anyone; it helped them keep what they’d trained.
3) Fewer “little” soreness traps
Clinch + roadwork used to leave my traps and hip flexors nagging into the next day. I still get sore (it’s Muay Thai), but the edge is off, and I’m ready to coach hard again by the afternoon class.
4) Durable shins, cleaner footwork blocks
You won’t feel D3 like caffeine, but with consistent use plus impact training and calcium from food, I’ve had steadier shin tolerance and fewer tweaks when we ramp checks and teeps.
How I roll it out in camp (8-week template)
- Weeks 8–5 (build): Start 2 caps/day. We watch morning soreness and session RPE.
- Weeks 4–2 (peak & cut): Keep 2 caps/day—this is where HMB shines (holding lean mass/strength while weight drops).
- Fight week → 10 days post-fight: Maintain 2 caps/day to support tissue recovery while skill work stays sharp.
I do not increase the dose from the label. The product already provides 1,000 mg HMB + 4,000 IU D3 per day; that’s the target I stick to.
“But I read studies use ~3 g/day HMB…”
True—many protocols use ~3,000 mg/day. I don’t chase 3 g with this bottle, because that would push D3 far above a typical daily upper limit. If an athlete needs more HMB, we keep Boscent at label dose and (only if warranted) add plain HMB with no extra D3 under the team doc’s guidance. The simplicity—two caps daily—is why my fighters actually adhere.
What I pair it with (keep it boring, keep it working)
- Protein: 1.6–2.2 g/kg/day from food + whey as needed
- Creatine monohydrate: 3–5 g/day for power and repeat efforts
- Electrolytes: Especially in heat or when cutting
- Sleep & light: Dark room, consistent bedtime—even 30 min matters more than most supplements
I skip “kitchen sink” stacks. HMB + D3 covers 80/20 for recovery and durability; the rest is coaching, programming, and sleep.
Safety & compliance I care about as a coach
- Anti-doping: HMB and vitamin D are permitted. I still prefer third-party tested lots.
- Vitamin D awareness: If you already take a D-heavy multi, don’t double up. Run it by your clinician, especially if you’ve had kidney stones or calcium issues.
My take, after months on it
Boscent HMB + D3 didn’t turn me into a different athlete; it protected the athlete and coach I already am. I’m less “almost recovered,” hold strength better in a cut, and show up with more reliable pop—for my fighters and for my own rounds.
If you’re a Muay Thai coach juggling your training with three classes a day, and you want one daily supplement that keeps muscle intact and bones ready for impact, this is the one I’ve stayed on: 2 capsules, every day, with food. Simple, durable, and easy to keep in the bag. (If you need supplement for your immune health, check this Article)
Disclaimer: Personal experience, not medical advice. Check with a clinician if you have medical conditions or take medications that affect calcium or vitamin D.