Mixed
HMB supplementation (3g/day) significantly increases lean body mass and strength gains in untrained individuals and elderly populations, but shows negligible or no benefit in experienced, resistance-trained athletes.
If you are new to lifting or over 70, take 3g of HMB daily with your training; you will likely gain muscle and strength faster than with training alone. If you are an experienced lifter, HMB will likely not provide additional benefits over your current regimen.
Results found that only creatine (18 studies) and HMB (9 studies including both trained and untrained participants) had sufficient data supporting their ability to enhance LBM and various indexes of performance... HMB supplementation at 3 grams per day resulted in a net increase of .28% and 1.4% per week for LBM and strength gains, respectively.
Why this rating
Based on a comprehensive review of multiple studies and a meta-analysis by Nissen and Sharp.
Source
Effects of beta-hydroxy-beta-methylbutyrate (HMB) on exercise performance and body composition across varying levels of age, sex, and training experience: A review
Gabriel J. Wilson et al. · Nutrition & Metabolism · 2008
DOI 10.1186/1743-7075-5-1
More from this paper
- HMB reduces markers of muscle damage (CK, LDH) and delayed-onset muscle soreness (DOMS) following exercise, particularly in untrained individuals or during high-damage activities.Good
- HMB supplementation does not improve strength, body composition, or performance in experienced, resistance-trained athletes.Good
Related findings · Mixed
- Bariatric surgery (VSG and RYGB) is the most effective and sustainable treatment for obesity, producing marked and sustained weight loss that non-surgical interventions cannot match.Strong
- Severely protein-deficient diets (2–3% energy) induce lean body mass loss and metabolic imbalance, whereas adequate protein intake (0.66 g/kg/d minimum) is a prerequisite for maintaining muscle, bone, and physiological function.Strong
- For patients with Class III obesity (BMI >39.9 kg/m2), metabolic bariatric surgery (MBS) is significantly more effective than any currently approved medication, with BilioPancreatic Diversion (BPD) showing the highest estimated weight loss.Strong
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