Taking a specific supplement called HMB-FA before a tough workout might help slightly reduce muscle damage in guys who regularly lift weights, but the evidence isn’t strong enough to say for sure it works.

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Pro

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Against

Evidence from Studies

Supporting (1)

54

Community contributions welcome

54

β-Hydroxy-β-methylbutyrate free acid reduces markers of exercise-induced muscle damage and improves recovery in resistance-trained men

Randomized Controlled Trial

Human

2013 Aug 28

The study gave trained men a specific supplement before a tough workout and found a small, non-definite sign that their muscles broke down less — which is exactly what the claim says.

Contradicting (0)

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Community contributions welcome

No contradicting evidence found

Gold Standard Evidence Needed

According to GRADE and EBM methodology, here is what ideal scientific evidence would look like to definitively prove or disprove this specific claim, ordered from strongest to weakest evidence.

Source Study

β-Hydroxy-β-methylbutyrate free acid reduces markers of exercise-induced muscle damage and improves recovery in resistance-trained men

Score: 54

DOI: 10.1017/S0007114512005387

Similar Assertions

If you're a guy who lifts weights regularly, taking a specific supplement called HMB-FA about 30 minutes before a super tough workout might cut down muscle soreness and damage by nearly 70% compared to not taking it.

54

0

88%

Taking a specific supplement called HMB-FA before a tough workout doesn’t make you lift more weight or change your starting strength — so if you feel better or recover faster, it’s probably because of the supplement itself, not because you worked out harder.

54

0

86%

Taking a specific supplement called HMB-FA before a tough workout doesn’t change your hormone levels or inflammation markers the next day, at least not in guys who regularly lift weights.

54

0

83%

If you're a guy who lifts weights regularly, taking a specific supplement called HMB-FA 30 minutes before a tough workout might make you feel 37% more recovered and ready to train again the next day—compared to not taking it.

54

0

79%

When young guys who lift weights do super intense training every day for two weeks, their bodies show signs of breaking down more muscle, based on a specific waste product in their pee.

39

0

75%