The Study
Effects of beta-hydroxy-beta-methylbutyrate supplementation on strength and body composition in trained and competitive athletes: A meta-analysis of randomized controlled trials.
This study looked at lots of different experiments where athletes took HMB supplements and found that, on average, it didn't make them stronger or change their body shape. It's like checking many science fair projects and seeing that none showed a clear result — so we can't say HMB helps, but we also can't say it hurts.
Analysis score
Maximum 100 for a systematic review with meta-analysis.
Where the score came from
Scientists looked at 6 studies where athletes took HMB pills while training to see if it helped them get stronger or change their body shape.
Where does this study sit?
Reviews of RCTs (Meta-analyses)
Max 100Randomized Trials
Max 90Reviews of Cohort Studies
Max 85Cohort Studies
Max 72Reviews of Case-Control Studies
Max 63Case-Control Studies
Max 58Cross-Sectional & Case Series
Max 50Expert Opinion
Max 545 / 100
Quality score
The highest quality evidence. Systematic reviews and meta-analyses that pool randomized controlled trials, giving the most reliable summary of experimental evidence.
Key takeaways
Summary
Based on the study abstract and findings.
- 1No, the changes were so tiny they’re not noticeable in real life — even elite athletes wouldn’t feel or see a difference.
- 2HMB didn't help: strength gains were 0% to 9% better than placebo, body weight and muscle changes were less than 1% different — all too small to matter.
Score breakdown, methodology, conflicts of interest, evidence analysis & raw study data
Publication
Journal
Journal of science and medicine in sport
Year
2017
Authors
J. Sanchez-Martinez, A. Santos‐Lozano, A. García-Hermoso, K. Sadarangani, C. Cristi‐Montero
Related Content
Claims (2)
Taking HMB supplements does not significantly increase muscle growth in people who already eat enough protein, but might slightly affect muscle growth when calorie intake is very low or training intensity is extremely high.
Taking HMB supplements at 3 grams per day for 4 to 12 weeks while doing resistance training does not lead to meaningful changes in strength, body weight, muscle mass, or fat mass in trained athletes.
Not medical advice. For informational purposes only. Always consult a qualified healthcare professional before making health decisions.