Research
Micronutrients & recovery
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.
Taking HMB (3g or 6g daily) may help reduce muscle damage markers (CPK) right after your first intense workouts, potentially aiding early recovery. However, this reduction in damage markers did not translate to greater strength or muscle mass gains in this study.
GoodSupportsHIGH confidence
Plasma creatine phosphokinase (CPK) activity was greater for the 0 mg·kg-1·d-1 versus the 38 or 76 mg·kg-1·d-1 groups at 48 h after the initial training bout (P < 0.05).
Why this rating
RCT with biochemical analysis.
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 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
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