Research
Mixed
HMB supplementation does not improve strength, body composition, or performance in experienced, resistance-trained athletes.
If you have been lifting consistently for years, HMB will not help you get stronger or build more muscle. Save your money.
GoodRefutesHIGH confidence
Results showed no significant decrease in markers of muscle damage, fat mass, increased LBM or 1 RM performance in any of the lifts measured in the placebo or HMB supplemented conditions.
Why this rating
Based on multiple controlled studies with experienced athletes.
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
narrative_reviewCited 305×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
More from this paper
- 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.Good
- 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
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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