HMB (β-hydroxy β-methylbutyrate) is sold to athletes and to older adults losing muscle. The trained-lifter data is underwhelming; the immobilized or novice or older-adult story is more interesting. Creatine is still the first powder.
Supplements
Limited evidence
HMB
Leucine metabolite aimed at reducing muscle breakdown.
How to use
3 g daily, split, for weeks — not a one-rep pre-workout.
Details
- Ingredients
- Calcium HMB
- Benefits
- Anticatabolic support
- Dosage
- 3 g daily
- When to take
- Morning, Pre-workout
- Side effects
- Usually mild; rare GI upset.
- Scientific evidence
- Stronger signals in untrained or catabolic contexts than in well-fed athletes.
- Form
- Capsule
- Third-party tested
- Yes
Editorial rating ★ 3.5
Consider in a deficit or for older beginners. Skip it if you already eat protein and lift.
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