Research
Mixed
HMB (beta-hydroxy beta-methylbutyrate) supplementation significantly augments lean mass gains (0.28%/wk) and strength gains (1.40%/wk) during resistance training compared to placebo.
Take 3g of HMB daily alongside resistance training. It helps increase lean mass and strength. It is safe and may improve cholesterol profiles.
GoodSupportsHIGH confidence
HMB caused a net increase of 1.40%/wk (CI: 0.41–2.39%, P (cid:2) 0.01)... HMB resulted in a net increase in lean mass gain of 0.28%/wk (Fig. 1A; CI: 0.13–0.42%, P (cid:2) 0.001).
Why this rating
Meta-analysis of 9 studies, though average quality score was low (34.9%).
Source
Effect of dietary supplements on lean mass and strength gains with resistance exercise: a meta-analysis
Steven Nissen et al. · Journal of Applied Physiology · 2003
Meta-analysis · 48 studiesCited 258×
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