Supplementation
Is HMB (beta-hydroxy beta-methylbutyrate) worth it for hypertrophy? See the updated evidence, profiles that benefit and when it doesn't make a difference.
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Direct answer: HMB (beta-hydroxy beta-methylbutyrate) is a natural metabolite of the amino acid leucine. The body produces a small amount of HMB from ingested leucine (about 5%).
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Several studies have shown slightly greater mass and strength gains in beginners who supplemented HMB compared to placebo. Magnitude: 0. 5 to 1. 5 kg additional in 8 to 12 weeks.
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Variable Recommendation ------ Dose 3 g/dia Division 1–3 tomadas Timing Pre-workout (1g before) + upon waking up + before bed (in case of 3 doses) Duration Minimum 4 weeks to take effect Shapes HMB calcium (standard) ...
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HMB calcium: most common form, slow absorption, lower cost HMB free acid: rapid absorption (peak in 30 min), higher cost, indicated for peri-workout use
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"HMB is like a natural steroid. "* No. Effect is modest even in favorable contexts.
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Use HMB as the first supplement. * Creatine and whey take priority.
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HMB: Who Does This Supplement Work For?
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