Can a supplement help you feel less sore after a tough workout?
β-Hydroxy-β-methylbutyrate free acid reduces markers of exercise-induced muscle damage and improves recovery in resistance-trained men
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
HMB-FA didn’t improve strength or training volume, yet still improved recovery.
Most people assume better recovery means you can lift more—this study proves you can feel better without lifting heavier.
Practical Takeaways
If you do high-volume leg or back days, take 3g of HMB-FA 30 minutes before your workout to reduce soreness and feel more recovered 48 hours later.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
HMB-FA didn’t improve strength or training volume, yet still improved recovery.
Most people assume better recovery means you can lift more—this study proves you can feel better without lifting heavier.
Practical Takeaways
If you do high-volume leg or back days, take 3g of HMB-FA 30 minutes before your workout to reduce soreness and feel more recovered 48 hours later.
Publication
Journal
British Journal of Nutrition
Year
2013
Authors
Jacob M. Wilson, Ryan P. Lowery, J. Joy, J. Walters, S. Baier, J. Fuller, Jeffrey R Stout, L. Norton, E. Sikorski, Stephanie M. C. Wilson, Nevine M. Duncan, N. Zanchi, J. Rathmacher
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Claims (6)
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.
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.
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.
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.
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.