Does HMB supplement make athletes stronger or leaner?
Effects of beta-hydroxy-beta-methylbutyrate supplementation on strength and body composition in trained and competitive athletes: A meta-analysis of randomized controlled trials.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
HMB showed no benefit even in trained athletes — despite claims it helps with muscle recovery and protein synthesis.
Many earlier studies and supplement marketers claimed HMB was especially effective for athletes, but this rigorous analysis found nothing.
Practical Takeaways
Stop spending money on HMB supplements if you're a trained athlete — your budget is better spent on protein, creatine, or sleep.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
HMB showed no benefit even in trained athletes — despite claims it helps with muscle recovery and protein synthesis.
Many earlier studies and supplement marketers claimed HMB was especially effective for athletes, but this rigorous analysis found nothing.
Practical Takeaways
Stop spending money on HMB supplements if you're a trained athlete — your budget is better spent on protein, creatine, or sleep.
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
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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.