Research
Micronutrients & recovery
Supplementing with β-Hydroxy-β-Methylbutyrate (HMB) or Leucine provides equivalent hypertrophy and strength gains to a control group when combined with resistance training in men.
If you are a resistance-trained man, taking HMB (3g/day) or Leucine (6g/day) will not give you better muscle or strength gains than just doing your training and eating normally. You do not need to buy these specific supplements for enhanced results.
GoodSupportsHIGH confidence
These data suggest that HMB and Leucine supplementation provide equivalent hypertrophy and strength gains to control in men.
Why this rating
Randomized controlled trial with adequate sample size for the specific comparison, though dropout occurred.
Source
Equivalent Hypertrophy and Strength Gains in β-Hydroxy-β-Methylbutyrate- or Leucine-supplemented Men
Josephine Jakubowski et al. · Medicine & Science in Sports & Exercise · 2018
rct · n=30Cited 33×
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