Hormonal
HMB supplementation enhances skeletal muscle mass, strength, and hypertrophy when combined with resistance or strenuous exercise, particularly in untrained individuals and the elderly.
If you are new to exercise or older, taking 3g of HMB daily alongside your resistance training may help you build muscle and strength faster than training alone. If you are already an elite strength athlete, you likely won't see much benefit from HMB alone. Do not expect muscle growth from HMB if you are sedentary.
HMB attenuates exercise-induced muscle damage and enhances muscle hypertrophy and strength, aerobic performance, resistance to fatigue, and regenerative capacity. HMB is particularly effective in untrained individuals who are exposed to strenuous exercise and in trained individuals who are exposed to periods of high physical stress.
Why this rating
Supported by multiple human studies, meta-analyses, and consistent animal models, though effectiveness varies by training status.
Source
Beta‐hydroxy‐beta‐methylbutyrate supplementation and skeletal muscle in healthy and muscle‐wasting conditions
Milan Holeček · Journal of Cachexia Sarcopenia and Muscle · 2017
DOI 10.1002/jcsm.12208
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