Research
Macro partitioning
HMB supplementation increases lean mass gains by 50-200% and strength by 300% in humans undergoing resistance training compared to unsupplemented subjects, primarily by reducing exercise-related muscle damage and protein breakdown.
If you are resistance training, adding 1.5-3 grams of HMB daily can significantly boost your muscle growth and strength gains compared to training alone. It works by reducing muscle damage and breakdown during exercise.
GoodSupportsHIGH confidence
In humans undergoing training, HMB supplementation increases lean mass gains from 50 to 200%, with similar percentage increases in strength when compared with unsupplemented subjects. The effects of HMB on muscle size and function seem to result from a diminution of exercise-related muscle damage and muscle protein breakdown.
Why this rating
Based on multiple human studies summarized in Table 4, showing consistent increases in lean mass and strength.
Source
Nutritional role of the leucine metabolite β-hydroxy β-methylbutyrate (HMB)
Steven Nissen et al. · The Journal of Nutritional Biochemistry · 1997
narrative_reviewCited 266×
Read the paper This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →