Performance
HMB (Beta-Hydroxy Beta-Methylbutyrate)
Also known as: Beta-Hydroxy Beta-Methylbutyrate, HMB (β-Hydroxy β-Methylbutyrate), HMB-Ca, HMB-FA
B
Evidence
Leucine metabolite that may reduce muscle protein breakdown. Most useful during caloric restriction or for beginners.
Primary uses
- Muscle preservation
- Recovery
- Strength (beginners)
How it works
- Reduces muscle protein breakdown
- May increase protein synthesis
- Metabolite of leucine
Dosage
- Typical range
- 3 g daily in divided doses
- Timing
- Before/after workouts and with meals
- With food
- Optional
- Duration
- Safe long-term
- Special populations
- Cutting phase, beginners, elderly
Forms
- HMB-FA (free acid)
- HMB-Ca (calcium salt)
Safety
Common side effects
- Well tolerated
Contraindications
- None
Evidence notes
Helps prevent muscle loss
Grade B: Some human trials support key claims; further confirmation needed.
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