If you’re new to the world of fitness or supplements, you might have heard about HMB but are unsure of what it is, how it works, and whether it’s right for you. This guide will break it all down and provide everything you need to know about HMB (Beta-Hydroxy Beta-Methylbutyrate) and its role in supporting your muscle health and fitness goals.
What is HMB?
HMB is a natural compound produced in the body during the metabolism of the essential amino acid leucine, which is found in protein-rich foods like chicken, eggs, and soy. While leucine itself is vital for muscle protein synthesis, HMB is specifically known for its role in reducing muscle breakdown and supporting muscle recovery.
Supplementing with HMB ensures your body has enough of this powerful metabolite to protect and enhance muscle tissue, especially during external stressors like intense workouts, injuries or periods of calorie restriction.
How Does HMB Work?
HMB works through two dual mechanisms to support muscle health:
- Decreasing Muscle Protein Breakdown: Through the ubiquitin-proteasome proteolytic pathway, HMB reduces muscle protein breakdown resulting in less muscle damage and faster recovery
- Increasing Muscle Protein Synthesis: Through multiple mechanisms, including the mTOR/p70S6k pathway, HMB increases myofibrillar protein synthesis. Myofibrillar proteins cause muscles to contract and are responsible for the strength of the muscle contraction allowing individuals to build lean muscle and strength.
Who Can Benefit from HMB?
HMB is not just for bodybuilders or elite athletes. It’s a versatile supplement that can benefit a wide range of people:
- Beginners to Exercise: If you’re just starting your fitness journey, HMB can help minimize muscle soreness and fatigue as your body adapts to new activities.
- Older Adults: HMB supports muscle preservation, which is critical for maintaining strength, mobility, and quality of life as you age.
- Weight Management Enthusiasts: During calorie restriction, HMB helps preserve lean muscle while promoting fat loss1.
- Athletes and Fitness Enthusiasts: Whether you’re training for a marathon, lifting weights, or engaging in high-intensity workouts, HMB can enhance your performance and recovery.
How to Use HMB
For optimal muscle health, follow these HMB supplementation guidelines:
- Recommended Dosage: 3 grams per day (divided into 2-3 servings for better absorption).
- Best Time to Take HMB:
- Before workouts to minimize muscle breakdown
- Post-workout to accelerate muscle recovery
- Before bed for overnight muscle repair
- Before workouts to minimize muscle breakdown
- HMB Forms Available: Capsules, tablets, and powders – choose based on preference and convenience.
To personalize your dosage, research has shown that 38 mg per kg of body weight daily is optimal.
What Are the Benefits of HMB?
HMB supplementation has been extensively studied and is supported by decades of research. Key benefits include:
- Preserving Lean Muscle Mass: Especially important during periods of inactivity, illness, or calorie restriction2.
- Boosting Strength and Endurance: HMB helps you push harder and recover faster during workouts3,4,5.
- Improving Body Composition: By reducing fat mass and protecting muscle, HMB supports a healthier, leaner physique1,6,7.
- Enhancing Recovery: Faster recovery means less soreness and more effective training sessions3,8,9,10.
Is HMB Safe?
Yes, HMB is considered safe and well-tolerated for long-term use. Clinical studies have shown no adverse effects when taken at recommended doses. In fact, a summary of the effects of HMB on hematology, emotional profile, and adverse effects as measured in nine clinical studies showed only positive effects on cholesterol (7% decrease) and blood pressure (4.4 mm of Hg decrease). However, as with any supplement, it’s always a good idea to consult with a healthcare professional before starting a new regimen.
Getting Started with HMB
Ready to unlock the power of your muscle health? Start by incorporating HMB for muscle health into your routine. Whether you’re looking to preserve muscle during weight management, enhance performance, or simply stay active and strong as you age, HMB can be a game-changer.
At TSI Group, our branded and patented form of HMB – myHMB® offers a pure, high quality HMB to numerous supplement companies. When it comes to supplementing for muscle health, quality and safety matter. myHMB® is produced in a dedicated facility that meets the highest industry standards and has recently earned USP verification – an elite status confirming its purity, strength, and quality. Manufactured under stringent Good Manufacturing Practices (GMP), myHMB® complies with all regulatory requirements and has undergone third-party verification for identity and safety. myHMB® is also an Informed-Ingredient, meaning it meets rigorous quality and safety standards for competitive athletes and active individuals. It is tested for banned substances and certified to be free from contaminants, ensuring trust and transparency in every dose.
Additionally, myHMB® is self-affirmed as Generally Recognized as Safe (GRAS) by an independent panel of experts and holds certifications for kosher and halal compliance. It is also non-GMO, gluten-free, vegan-friendly, and allergen-free, making it a safe choice for individuals with dietary restrictions. With myHMB®, you can trust that you’re getting a scientifically validated, high-quality ingredient to support muscle health at any stage of life.
Put your muscle health first. Choose myHMB®.
References:
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Tinsley GM, Moore ML, Graybeal AJ, et al. Time-restricted feeding plus resistance training in active females: a randomized trial. Am J Clin Nutr. 2019;110(3):628-640. doi:10.1093/ajcn/nqz126
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Deutz NE, Pereira SL, Hays NP, et al. Effect of β-hydroxy-β-methylbutyrate (HMB) on lean body mass during 10 days of bed rest in older adults. Clin Nutr. 2013;32(5):704-712. doi:10.1016/j.clnu.2013.02.011
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Wilson JM, Lowery RP, Joy JM, et al. The effects of 12 weeks of beta-hydroxy-beta-methylbutyrate free acid supplementation on muscle mass, strength, and power in resistance-trained individuals: a randomized, double-blind, placebo-controlled study. Eur J Appl Physiol. 2014;114(6):1217-1227. doi:10.1007/s00421-014-2854-5
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Lamboley CR, Royer D, Dionne IJ. Effects of beta-hydroxy-beta-methylbutyrate on aerobic-performance components and body composition in college students. Int J Sport Nutr Exerc Metab. 2007;17(1):56-69. doi:10.1123/ijsnem.17.1.56
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Vukovich MD, Dreifort GD. Effect of beta-hydroxy beta-methylbutyrate on the onset of blood lactate accumulation and V(O)(2) peak in endurance-trained cyclists. J Strength Cond Res. 2001;15(4):491-497.
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Cheng, W., Phillips, B., & Abumrad, N. (1998). Effect of HMB on fuel utilization, membrane stability and creatine kinase content of cultured muscle cells. FASEB Journal, 12(5), A950.
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Hung, Wei & Liu, Tsung-Han & Chen, Chung-Yu & Chang, Chen-Kang. (2010). Effect of β-hydroxy-β-methylbutyrate Supplementation During Energy Restriction in Female Judo Athletes. Journal of Exercise Science & Fitness – J EXERC SCI FIT. 8. 50-53. 10.1016/S1728-869X(10)60007-X.
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Nissen S, Sharp R, Ray M, et al. Effect of leucine metabolite beta-hydroxy-beta-methylbutyrate on muscle metabolism during resistance-exercise training. J Appl Physiol (1985). 1996;81(5):2095-2104. doi:10.1152/jappl.1996.81.5.2095
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Knitter AE, Panton L, Rathmacher JA, Petersen A, Sharp R. Effects of beta-hydroxy-beta-methylbutyrate on muscle damage after a prolonged run. J Appl Physiol (1985). 2000;89(4):1340-1344. doi:10.1152/jappl.2000.89.4.1340
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Wilson JM, Lowery RP, Joy JM, et al. β-Hydroxy-β-methylbutyrate free acid reduces markers of exercise-induced muscle damage and improves recovery in resistance-trained men. Br J Nutr. 2013;110(3):538-544. doi:10.1017/S0007114512005387
