myHMB Science and
Clinical Research

In this double-blind, placebo-controlled study, 28 untrained men were randomized to receive 3 g/day of HMB for either 2 or 4 weeks, or a placebo, before completing eccentric elbow flexor exercise. Researchers measured muscle strength, range of motion, arm circumference, soreness, and stiffness after exercise. Both HMB groups showed better maintenance of muscle strength and range of motion, along with less arm swelling and stiffness compared to placebo. The study suggests that at least 2 weeks of HMB supplementation may help support recovery after eccentric exercise.

In this double-blind, placebo-controlled study, 20 untrained men were randomized to receive either 1.5 g/day of HMB or placebo for 2 weeks before performing eccentric elbow flexor exercise. Researchers measured muscle strength, range of motion, arm circumference, and muscle soreness for 5 days after exercise. The HMB group showed less reduction in muscle strength and better range of motion compared to placebo. The study suggests low-dose HMB may help support muscle function and joint flexibility following eccentric exercise.

Twenty-three trained men took either a single (3 g) dose of HMB free acid or a placebo 60 minutes before undergoing a single bout of high-intensity exercise. The exercise bout resulted in muscle swelling, decreased jump performance, and decreased force production in both groups, but the participants’ highly trained status allowed for a quick return to normal (within 24 h). However, the single dose of HMB free acid significantly improved recovery of work capacity; the men who took HMB recovered work capacity in just 24 hours, while the placebo group had not yet recovered at 72 hours. Thus, even a single dose of HMB free acid allowed the participants to recover to their full training capacity much sooner after a strenuous, high intensity training session.

This study in trained athletes demonstrated that HMB free acid taken before a muscle-damaging, resistance-training session decreases muscle damage and improves perceived readiness to train in the next session. Thus, the athletes were able to recover quicker and train harder sooner with HMB free acid supplementation.

This study reported the effects of HMB and creatine in a double-blind, randomized study in weight-training males. The results showed that HMB combined with creatine supplementation results in even greater strength gains and improvements in body composition than either HMB or creatine supplementation alone.

This double-blind randomized study in male and female runners showed that HMB reduced muscle damage after a prolonged run. Decreasing the amount of muscle damage caused by running may decrease the DOMS soreness many long-distance runners experience.