Beta-Hydroxy Beta-Methylbutyrate (HMB) is a metabolite of the amino acid leucine and is known for its role in reducing muscle protein breakdown. In sports nutrition, HMB is used to promote muscle preservation during intense or prolonged exercise and to assist recovery.
It appears to be particularly beneficial for individuals beginning a new training program or undergoing periods of high-intensity training. By limiting muscle damage and enhancing recovery, HMB can support performance and reduce soreness.
Supplemental HMB is available in free acid or calcium salt forms, both studied for their effects on body composition and strength gains.
Synonyms:
HMB, β-Hydroxy β-Methylbutyrate
Benefits:
- Reduces muscle breakdown
- Aids recovery and reduces soreness
- May support strength gains
- Enhances lean body mass retention
Sources:
Produced in the body from leucine; supplemented synthetically
Observations:
- Often taken around workouts. Standard dosages are around 3 grams per day. May interact with other muscle-preserving agents like creatine.
Areas of Study Related:
- Sports science
- Muscle physiology
- Nutritional biochemistry