Micronutrients & recovery
Acute supplementation with 3g/day of beta-hydroxy-beta-methylbutyrate free acid (HMB-FA) taken in three 1g doses starting 30 minutes before high-volume resistance training significantly blunts markers of muscle damage (creatine kinase) and preserves perceived recovery status in resistance-trained men compared to placebo.
If you are a resistance-trained athlete doing high-volume workouts, taking 3 grams of HMB-FA (divided into three 1-gram doses, starting 30 minutes before your workout) can significantly reduce muscle damage markers (like creatine kinase) and help you feel more recovered 48 hours later compared to taking a placebo. This form of HMB absorbs faster than the calcium salt version, making it suitable for acute pre-workout use.
The results showed that CK increased to a greater extent in the placebo (329 %) than in the HMB-FA group (104 %) (P¼0·004, d ¼ 1·6). There was also a significant change for PRS, which decreased to a greater extent in the placebo (9·1 (SEM 0·4) to 4·6 (SEM 0·5)) than in the HMB-FA group (9·1 (SEM 0·3) to 6·3 (SEM 0·3)) (P¼0·005, d ¼ 20·48).
Why this rating
Randomized controlled trial with a small sample size (n=20) but rigorous protocol and clear statistical significance.
Source
β-Hydroxy-β-methylbutyrate free acid reduces markers of exercise-induced muscle damage and improves recovery in resistance-trained men
Jacob M. Wilson et al. · British Journal Of Nutrition · 2013
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