Research
Micronutrients & recovery
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.
Taking 6g of HMB daily might improve your muscle's ability to produce force at certain speeds during exercise, but it will not necessarily help you lift a heavier weight for one repetition. Focus on the moderate dose (3g) if your goal is muscle mass.
GoodQualifiesHIGH confidence
The 76 mg·kg-1·d-1 group had a greater increase in peak isokinetic torque than the 0 or 38 mg·kg-1·d-1 groups at 2.1, 23.15, and 24.2 rad·s-1 (P < 0.05). No differences were observed in 1RM strength among the groups at any time.
Why this rating
RCT with specific biomechanical testing.
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
rct · n=37Cited 171×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
More from this paper
- 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.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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