Synopsis

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

Hydroxymethylbutyrate (HMB) is a metabolite of the amino acid leucine and has been studied for its potential benefits in bodybuilding and muscle health. Multiple clinical trials have investigated HMB supplementation in athletes and resistance-trained individuals. The scientific evidence suggests that HMB can help reduce muscle protein breakdown, potentially leading to less muscle loss during periods of intense exercise or caloric deficit. Some research also indicates modest improvements in muscle mass and strength gains, especially in untrained individuals or those beginning a new resistance training program. However, the effects are generally less pronounced in well-trained athletes.

Meta-analyses and systematic reviews of randomized controlled trials (RCTs) show that HMB supplementation may provide small but statistically significant benefits in increasing lean body mass and strength, as well as reducing markers of muscle damage after exercise. The mechanism is thought to involve enhancing muscle protein synthesis and reducing muscle breakdown. While the overall magnitude of effect is moderate, the evidence supporting its use is stronger than for many other bodybuilding supplements. Still, some recent studies report minimal or no benefits in experienced athletes, and individual results can vary.

In summary, scientific validation exists for HMB’s use in bodybuilding, particularly for muscle preservation and recovery, though the strength of evidence is moderate (3/5). Its utility may be greatest in beginners or during periods of high training stress.

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