What Is HMB? The Benefits and Risks of HMB Supplementation

HMB is a by-product or metabolite of the breakdown of the body’s amino acid leucine (leucine), which is found in both vegetable and animal foods. Its feature is to burn fat and build muscle while increasing your performance during exercise.

Many clinical trials of HMB (b-hydroxy-b-methyl butyrate) have shown promise. In a study conducted at Iowa State University, 40 men were given HMB (3 g per day) and a placebo.

Individuals did weight exercises three days a week for four weeks. After four weeks of use and exercise, the group using HMB achieved more muscle growth than those who did not use HMB; It has been found that they burn more fat and are stronger.

HMB is not a miraculous dietary supplement; it will not see any positive effect on individuals who do not exercise. It is especially recommended to be taken with creatine monohydrate (creatine monohydrate). In this way, you will be able to get better efficiency from exercises.

Since HMB and creatine monohydrate is substances created in the body, their use together will not cause any side effects.

Usage: Taking 3 to 5 grams of HMB daily with meals and after work is recommended.


  • Sophie Hayward

    Sophie Hayward is a registered dietitian nutritionist with a Bachelor's degree in Nutrition and Dietetics from the University of Florida and a Master's degree in Public Health Nutrition from the University of North Carolina at Chapel Hill. With over 5 years of experience in the nutrition field, Sophie is an expert in weight management, chronic disease prevention, and overall health and wellness. As an author at FitGAG, she shares her knowledge and expertise on a variety of topics, including nutrition plans, healthy recipes, and overall health and wellness tips. Sophie believes that a balanced approach to nutrition is essential for overall health and well-being, and she strives to inspire her readers to make sustainable lifestyle changes that promote optimal health. Through her articles, Sophie aims to empower her readers to achieve their nutrition goals, overcome challenges, and enhance their overall quality of life.

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