HMB (Beta-Hydroxy Beta-Methylbutyrate), is a metabolite of the essential amino acid leucine. It plays a crucial role in reducing muscle protein breakdown and promoting muscle growth, making it a popular supplement among athletes and bodybuilders. HMB is particularly effective during periods of intense training or calorie restriction, as it helps preserve lean muscle mass.
Research suggests that HMB works by inhibiting the breakdown of muscle proteins and supporting muscle repair. It is often used to enhance recovery, reduce muscle soreness, and improve strength gains over time. While the body naturally produces small amounts of HMB, supplementation can provide additional benefits, especially for those engaged in high-intensity workouts.
HMB is generally considered safe for most individuals when taken in recommended doses. However, excessive consumption may lead to mild gastrointestinal discomfort. It is often combined with other supplements like protein powder or creatine for synergistic effects.
Synonyms: Beta-Hydroxy Beta-Methylbutyrate, Hydroxymethylbutyrate
Benefits:
- Reduces muscle protein breakdown
- Enhances muscle recovery and reduces soreness
- Supports lean muscle mass during calorie deficits
- Improves strength and performance over time
Sources:
- Available in capsule, powder, or liquid forms as a standalone supplement or as part of pre-workout formulas.
Notes:
- Recommended dosage is typically 3 grams per day.
- Consult a healthcare professional before use if you have underlying medical conditions.
References:
- Wilson, J. M., et al. (2013). “Beta-Hydroxy-Beta-Methylbutyrate (HMB) Supplementation and Resistance Exercise: A Systematic Review.” Journal of Strength and Conditioning Research. Link
- Nissen, S., & Sharp, R. (2003). “Effect of leucine metabolite β-hydroxy-β-methylbutyrate on muscle metabolism during resistance-exercise training.” Journal of Applied Physiology. Link