Should I Take Hmb On Off Days And How To Take HMB On Rest Day?

Should I Take Hmb On Off Days And How To Take HMB On Rest Day?

Beta-hydroxy-beta-methylbutyrate, also known as HMB, is popular among fitness-careers due to its muscle-building properties. However, a common question is whether taking HMB on rest days is necessary. Many users are uncertain about continuing HMB consumption during rest periods when the body is not subjected to intense exercise. This article explores information about taking HMB on rest days, offering a comprehensive guide to your question “Should I take HMB on off days?”.


Before you dive into the detailed answer to Should you take HMB on off days, in case you haven't known about the benefits of HMB, it's better to take a look at this video:

“Should I Take HMB On Off Days?”

Although no definitive scientific study specifically investigates the impact of HMB use on rest days, understanding how HMB functions and considering anecdotal evidence from users suggests that taking HMB on these days can be advantageous.

HMB aids muscle recovery and limits muscle breakdown, an ongoing process even during rest periods. Therefore, it seems beneficial to continue HMB supplementation on rest days to support these processes and enhance overall physique development.

Why Should You Take HMB on Off Days?

Rest days are integral for muscle recovery and growth, making them an essential part of any workout program. With its muscle-protective properties, HMB plays a vital role during these periods.

A study examines the impact of HMB on older adults during ten days in bed.

It indicates that HMB can prevent muscle mass decline and maintain muscle strength during prolonged rest [1].

Therefore, taking HMB on off days can help maintain muscle mass and fend off muscle atrophy, even when not exercising.

Moreover, HMB supplementation can support the recovery processes that continue on rest days, helping you bounce back more vital for your next workout.

taking hmb on off days helps to maintain muscle strength

How To Take HMB On Rest Day?

Taking HMB on rest days is simple.

As on workout days, the recommended dosage of HMB is 3g. You can choose to consume it in capsule form or as a powder.

For capsule form, swallow the capsules with filtered water as directed on the package.

how to take hmb on off days

Alternatively, if you're using HMB in powder form, mix the powder thoroughly with your preferred quantity of filtered water or sports drink, ensuring it's well dissolved before consumption.

The timing of HMB supplementation on off days is less critical than on workout days. In trials, participants supplemented HMB 30 minutes before bedtime on off days [2].

However, the timing of HMB supplementation is flexible. Consistency is vital when supplementing with HMB to ensure optimal benefits, even on rest days.

hmb powder with milk


Should I Take HMB Everyday?

Numerous studies suggest that a daily supplementation of 3g of HMB is ideal to maximize results.

Should HMB Be Cycled?

In general, taking a continuous daily supplementation of 3g of HMB for eight weeks is recommended, followed by a 3-4 day break from supplementation. However, for optimal effectiveness, it is advisable to consult with professionals for personalized guidance and advice.

What Is The Best Time To Take HMB?

Research and observations indicate that taking HMB supplements at least 60 minutes before exercising is ideal. However, on rest days without any workouts, the timing of HMB supplementation can be more flexible as long as the recommended dosage of 3g is maintained.


"Should I take HMB on off days?". Taking HMB on off days plays a valuable role in muscle recovery and growth. Even when not engaging in intense physical workouts, HMB can prevent muscle decline, maintain muscle strength, and support recovery processes. The timing and method of HMB supplementation on off days are straightforward and flexible, allowing you to choose what best suits your routine. Always remember that consistency is vital in supplementation for optimal benefits.


[1] Deutz, N. E. P., Pereira, S. L., Hays, N. P., Oliver, J. S., Edens, N. K., Evans, C. M., & Wolfe, R. R. (2013). Effect of β-hydroxy-β-methylbutyrate (HMB) on lean body mass during 10 days of bed rest in older adults. Clinical Nutrition, 32(5), 704–712.
[2] Fernández-Landa, J., Fernández-Lázaro, D., Calleja-González, J., Caballero-García, A., Córdova Martínez, A., León-Guereño, P., & Mielgo-Ayuso, J. (2020). Effect of Ten Weeks of Creatine Monohydrate Plus HMB Supplementation on Athletic Performance Tests in Elite Male Endurance Athletes. Nutrients, 12(1), 193.
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Ralph S. Albert, with over 10 years of expertise in nutrition and research, now heads the Research division at Vinatura Supplements. His dedication and extensive knowledge ensure top-quality articles on nutrition and health, collaborating with a skilled team. He has successfully completed The VINATURA Expertise Research Training Program, underscoring his commitment to Vinatura's mission. Ralph has also published numerous articles and conducted valuable research in the field, making him a trusted resource for individuals on their wellness journey.

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