The Benefits of HMB for Bodybuilding: Effective or Overrated?
HMB is a type of amino acid suitable for those who practice bodybuilding. It supports muscle development and recovery from post-workout injuries, increases endurance, and helps maintain a stable weight.
Below is a look at some fresh discoveries about the benefits of HMB for bodybuilding and several important considerations for its more practical use.
Before exploring further, please read the disclaimer located at the end of this webpage.
Key Takeaways
- Origin: A metabolite of Leucine; supplementation is necessary as the body converts only 5% of Leucine into HMB.
- Key Benefits: Limits muscle breakdown and reduces damage, especially effective during weight loss or high-intensity training.
- Performance: Boosts explosive power and muscle strength, but has minimal impact on aerobic endurance (cardio).
- Target & Dosage: Most effective for beginners and seniors; recommended dosage is 3g/day (divided), preferably 30–60 minutes pre-workout.
What is HMB (Beta-hydroxy-beta-methylbutyrate)?
HMB (scientifically known as Beta-hydroxy-beta-methylbutyrate) is a natural metabolite produced when the body breaks down Leucine, the most critical amino acid for muscle building.
While the body can produce HMB on its own, only about 5% of consumed Leucine is converted into this substance. Consequently, HMB is often taken as a supplement to achieve the levels necessary for the body.
What are the Benefits of HMB for Bodybuilding?
Muscle Building and Recovery
To effectively build muscle, protein synthesis must surpass protein breakdown over time. When protein degradation exceeds synthesis, muscle loss occurs.
HMB plays a crucial role in muscle preservation by boosting protein synthesis, ensuring adequate energy for training, and facilitating muscle growth.
Additionally, HMB supports muscle recovery by promoting cell survival, reducing apoptosis, and enhancing proliferation, differentiation, and fusion of muscle tissue cells through the MAPK/ERK and PI3K/Akt pathways, while also directly impacting the mTOR pathway to further promote muscle recovery and growth [3].
Read more: Benefits Of HMB for Muscle Growth And Preventing Muscle Loss
Support New Weight Loss Methods
HMB (beta-hydroxy beta-methylbutyrate) has the potential to support new weight loss methods by protecting muscle mass during fat loss.
Although modern weight loss methods can help reduce weight quickly, they can also lead to muscle loss, particularly affecting strength and metabolism. Therefore, protecting muscle mass during weight loss is crucial.
Studies show that HMB can stimulate protein synthesis and reduce muscle breakdown, helping to preserve muscle mass during rapid weight loss. However, more research is needed to obtain more objective and clearer results (Johnson et al., 2025).
Additionally, HMB has been shown to reduce fat and increase muscle mass in high-fat diets, improve fat metabolism, and reduce inflammation.
However, these studies were primarily conducted on animals, so more clinical research on humans is necessary to draw accurate conclusions (Cohen-Or et al., 2025).
Explore how does HMB help with weight management in this article: Does HMB Help With Weight Loss? Dosage Of HMB For Weight Loss
Muscle Strength Enhancement
HMB helps improve muscle strength, particularly enhancing knee flexion force, including both the dominant and non-dominant legs, with a noticeable effect at both fast and slow speeds [2].
Note: The study did not observe significant changes in knee extension force or elbow flexion/extension force.
In addition, HMB contributes to increasing lean muscle mass when combined with weight training.
Supplementing HMB with Creatine (a performance-enhancing compound) helps boost muscle production and formation.
Performance & Endurance
HMB helps enhance both strength and endurance during training. It boosts anaerobic power, increasing both peak power and mean power during the Wingate test, which is particularly beneficial for sports that require explosive strength, such as volleyball [2].
However, HMB has no significant effect on endurance performance. Additionally, regular HMB consumption during bodybuilding training helps improve stamina and the body's flexibility.
While HMB increases anaerobic capacity, it does not affect the body's aerobic capacity (the process of oxidizing organic molecules with oxygen O2) [1].
In addition, you also can explore other benefits of HMB in this video:
The mechanism and core effectiveness of HMB.
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Reduce muscle protein breakdown (by decreasing the activity of the ubiquitin-proteasome system).
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Reduce muscle damage markers and delayed onset muscle soreness (DOMS) after intense exercise.
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Slightly increase muscle protein synthesis through mTOR signaling.
Which Groups of People Should Use HMB Supplements?
HMB for Beginners vs. Advanced Athletes
HMB is more effective for beginners as it helps improve muscle mass and strength during the initial stages of training.
For advanced athletes, the impact is less noticeable unless they are in an overtraining phase, where HMB can support recovery and reduce muscle loss.
Effects of HMB on Different Target Groups and Conditions
|
Target Group |
Specific Condition |
Main Effects of HMB |
|
Young People / Athletes |
Beginners |
Slight improvement in muscle mass and strength within the first few weeks |
|
Experienced Trainees |
Minimal additional effect if protein intake is sufficient; may help during overreaching phase to support recovery |
|
|
Cutting Phase |
Effective support in preserving muscle mass during caloric deficit |
|
|
Older Adults |
60+ Years Old |
Helps maintain or slightly increase lean muscle mass, reduces the risk of muscle loss |
When Should We Take HMB for Bodybuilders?
To maximize the benefits of HMB for bodybuilding, bodybuilders should use HMB wisely, adhering to the following factors:
-
It is recommended to use HMB continuously for 2 weeks before intensifying or changing workout habits to achieve maximum absorption efficiency. The recommended dosage is 3 times a day, each time 1g.
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Use 1 - 2g HMB 30 - 60 minutes before training. This time frame is essential for the body to absorb the necessary amount of HMB and leverage its benefits effectively during strenuous exercise.
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It is recommended to mix HMB with shake beverages, protein drinks, or consume it in capsule form, both offer high efficiency when implemented.
-
In addition to regular and adequate HMB supplementation, you should build a healthy diet menu, providing sufficient essential nutrients such as protein, fats, carbohydrates, etc., for a healthy body.
Read more:
- 7 Best HMB and Vitamin D3 Supplements for Muscle Growth
- HMB And Vitamin D3 Benefits for Muscle Function And Fat Loss
- ZMA vs HMB: Which Supplement Should Bodybuilders Choose?
Frequently Asked Questions
1. Is HMB Good for Muscle Growth?
Recent research shows that HMB supplementation can positively impact muscle mass and function, thanks to its ability to promote muscle growth and prevent muscle breakdown, along with its prolonged presence in the bloodstream.
2. Is HMB Better Than Creatine?
HMB cannot replace Creatine. In fact, they work most effectively when combined: HMB helps reduce muscle breakdown and supports faster recovery, while Creatine promotes muscle growth and energy production, allowing you to train longer and at higher intensities, leading to better overall results.
3. Should I Take HMB Every Day?
HMB is generally safe for daily use, and for many people, it can be difficult to get enough through diet alone, as it's found in foods like grapefruit and catfish.
4. Does HMB Increase Testosterone?
Studies suggest that HMB supplementation can help reduce cortisol levels in athletes during resistance exercises and may increase testosterone levels during aerobic and combined aerobic-anaerobic exercises.
5. What are the Downsides of HMB?
HMB is typically safe and well-tolerated, with few reported side effects. In rare cases, some individuals may experience stomach pain, constipation, or itching.
Conclusion
HMB is a practical choice for those practicing bodybuilding.
The benefits of HMB for bodybuilding are not just about reducing fat and increasing endurance but also providing sufficient energy, limiting muscle loss, and contributing to a healthy body.
Besides regularly supplementing with HMB, attention must also be paid to consistency to maximize the benefits of using this compound.
Testimonial Disclaimer
*The testimonials presented on this website are provided by individuals based on their personal experiences with our products. These testimonials represent individual opinions and experiences, which may not be typical or applicable to all users of our products. Results may vary depending on a variety of factors, including individual health, lifestyle, and adherence to product usage instructions.References
- [1] ---. “The Effect of HMB Supplementation on Body Composition, Fitness, Hormonal and Inflammatory Mediators in Elite Adolescent Volleyball Players: A Prospective Randomized, Double-Blind, Placebo-Controlled Study.” European Journal of Applied Physiology, vol. 111, no. 9, 16 Feb. 2011, pp. 2261–2269, escholarship.org/uc/item/3f07750g, https://doi.org/10.1007/s00421-011-1855-x.
- [2] Deutz, Nicolaas E.P., et al. “Effect of β-Hydroxy-β-Methylbutyrate (HMB) on Lean Body Mass during 10 Days of Bed Rest in Older Adults.” Clinical Nutrition, vol. 32, no. 5, Oct. 2013, pp. 704–712, https://doi.org/10.1016/j.clnu.2013.02.011.
- [3] Portal, Shawn, et al. “The Effect of HMB Supplementation on Body Composition, Fitness, Hormonal and Inflammatory Mediators in Elite Adolescent Volleyball Players: A Prospective Randomized, Double-Blind, Placebo-Controlled Study.” European Journal of Applied Physiology, vol. 111, no. 9, 16 Feb. 2011, pp. 2261–2269, escholarship.org/uc/item/3f07750g, https://doi.org/10.1007/s00421-011-1855-x.
- [4] Johnson, B. V. B., Milstead, M., Kreider, R., & Jones, R. (2025). Dietary supplement considerations during glucagon-like Peptide-1 receptor agonist treatment: A narrative review. Obesity Pillars, 16, 100209–100209. https://doi.org/10.1016/j.obpill.2025.100209
- [5] Cohen-Or, M., Chapnik, N., & Froy, O. (2025). β-Hydroxy-β-methylbutyrate (HMB) increases muscle mass and diminishes weight gain in high-fat-fed mice. The Journal of Nutritional Biochemistry, 142, 109926. https://doi.org/10.1016/j.jnutbio.2025.109926
- [6] Engelen, M. P. K. J., & Deutz, N. E. P. (2018). Is β-hydroxy β-methylbutyrate an effective anabolic agent to improve outcome in older diseased populations? Current Opinion in Clinical Nutrition & Metabolic Care, 21(3), 207–213. https://doi.org/10.1097/mco.0000000000000459
- [7] Zhao, L., & Mohammad, M. (2022). Testosterone and cortisol responses to ß‐hydroxy ß‐methylbutryate consumption and exercise: A meta‐analysis. Food Science & Nutrition, 10(9), 2815–2824. https://doi.org/10.1002/fsn3.2887
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