Also known as: Beta-Hydroxy Beta-Methylbutyrate, Calcium HMB
HMB (beta-hydroxy beta-methylbutyrate) is a metabolite of the essential amino acid leucine. It helps reduce muscle protein breakdown, supporting lean mass preservation during caloric deficit and accelerating recovery from resistance training.
HMB is produced naturally in the body from leucine, one of the three branched-chain amino acids, though only about 5% of dietary leucine is converted to HMB. It exerts anti-catabolic effects primarily by inhibiting the ubiquitin–proteasome pathway responsible for muscle protein degradation. Clinical research has demonstrated that HMB supplementation can reduce markers of muscle damage after intense exercise, preserve lean body mass during periods of caloric restriction or bed rest, and modestly enhance strength gains in untrained individuals. While its effects are more pronounced in beginners and older adults at risk for sarcopenia, trained athletes may still benefit during overreaching phases or recovery from injury.
HMB inhibits the ubiquitin–proteasome proteolytic pathway, reducing muscle protein degradation during catabolic states such as caloric restriction or inactivity.
Meta-analyses indicate HMB reduces creatine kinase and lactate dehydrogenase levels after resistance exercise, indicating less muscle damage.
In elderly populations, HMB supplementation combined with exercise training has shown significant preservation of lean mass and improved functional performance.
With meals, spread throughout the day
The free acid form (HMB-FA) is absorbed faster and may be taken 30 minutes before training.
Standard daily supplementation
Pre-workout timing for rapid absorption
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