Micronutrients & recovery
HMB supplementation at a moderate dose (38 mg/kg/day, approx 3g/day) increases fat-free mass gains during 8 weeks of resistance training in untrained men, whereas a higher dose (76 mg/kg/day, approx 6g/day) provides no additional FFM benefit.
If you are new to resistance training, taking 3 grams of HMB daily (split into 3 doses) alongside your workouts may help you gain more muscle mass than training alone. However, taking 6 grams daily offers no extra muscle benefit compared to 3 grams. You do not need to take high doses to see the FFM benefit.
the 38 mg·kg-1·d-1 group exhibited a greater increase in FFM (P < 0.5). ... Lastly, it appears that higher doses of HMB (i.e., > 38 mg·kg-1·d-1) do not promote strength or FFM gains.
Why this rating
Randomized controlled trial with double-blind design, though limited to untrained young men.
Source
??-hydroxy-??-methylbutyrate ingestion, Part I: effects on strength and fat free mass
Philip M. Gallagher et al. · Medicine & Science in Sports & Exercise · 2000
DOI 10.1097/00005768-200012000-00022
More from this paper
- HMB supplementation at a high dose (76 mg/kg/day) increases peak isokinetic torque at specific velocities, but does not increase 1-repetition maximum (1RM) strength compared to placebo.Good
- HMB supplementation (38 or 76 mg/kg/day) reduces plasma creatine phosphokinase (CPK) levels 48 hours after the initial resistance training bout compared to placebo, indicating reduced muscle damage.Good
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