Synopsis

Source of validity: Scientific
Rating (out of 5): 3

Hydroxymethylbutyrate (HMB) is a metabolite of the amino acid leucine and is commonly marketed as a supplement to enhance athletic performance, promote muscle growth, and aid in exercise recovery. Scientific evidence partially supports its use for these purposes, particularly in individuals who are new to resistance training or experiencing high levels of physical stress (such as during intense or prolonged exercise regimens). Several randomized controlled trials and meta-analyses suggest that HMB supplementation may reduce muscle protein breakdown, attenuate markers of muscle damage, and support modest increases in lean body mass and strength, especially in untrained individuals or older adults.

However, the magnitude of these effects is generally modest, and the benefits are less pronounced in well-trained athletes. The evidence is strongest for its role in reducing muscle damage and supporting muscle preservation during periods of muscle wasting or inactivity. The International Society of Sports Nutrition states that HMB can be effective under certain conditions, but its benefits are not universal and may not translate to significant improvements in performance for all athletes. Overall, while HMB is not a traditional remedy, there is moderate scientific validation for its use as an exercise aid, but the quality and consistency of the evidence are not sufficient to warrant a higher rating.

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