Does HMB supplement help athletes build muscle?
Does HMB Enhance Body Composition in Athletes? A Systematic Review and Meta-analysis
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Despite high average PEDro scores (8.7/10), all included studies had unknown randomization status, making causal claims impossible.
High methodological scores usually mean trustworthy results—but here, the most critical piece (randomization) was missing in every single study.
Practical Takeaways
If you’re an athlete eating less than 1.6g protein per kg of body weight daily, prioritize increasing protein before buying HMB.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Despite high average PEDro scores (8.7/10), all included studies had unknown randomization status, making causal claims impossible.
High methodological scores usually mean trustworthy results—but here, the most critical piece (randomization) was missing in every single study.
Practical Takeaways
If you’re an athlete eating less than 1.6g protein per kg of body weight daily, prioritize increasing protein before buying HMB.
Publication
Journal
Journal of Strength and Conditioning Research
Year
2019
Authors
Brett M. Holland, Brandon M. Roberts, J. Krieger, B. Schoenfeld
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Claims (5)
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.
HMB, a supplement used by athletes, may only help increase fat-free mass in those who eat less than 1.6 grams of protein per kilogram of body weight each day. For athletes consuming more protein, HMB does not appear to provide additional benefit.
Taking 3 grams of HMB daily for four weeks or longer may be linked to a very small increase in lean body mass in athletes, but this effect is not statistically significant and may only occur if protein intake is less than 1.6 grams per kilogram of body weight per day.
Taking HMB supplements does not lead to a meaningful change in total body weight for athletes, based on data from multiple studies.
Taking HMB supplements does not lead to a meaningful change in fat mass among athletes, based on data from multiple studies combining 128 participants.