when to take hmb

When To Take HMB? Best Ways And Time To Take HMB

Hydroxymethylbutyrate, often called HMB, has garnered notable acclaim in health and muscle building due to its potential advantages associated with muscle development and recovery. The effectiveness of HMB is closely linked to when and how it is consumed. This comprehensive guide will explore when to take HMB, best time to take as well as how to take it to ensure you maximize its benefits.


HMB Potential Benefits

 HMB has been lauded for its wide array of potential health benefits beyond fitness.

  • For gym-goers and athletes, HMB can help enhance muscle strength, reduce muscle breakdown, and accelerate recovery post-injury. These effects are especially beneficial for individuals engaging in high-intensity workouts or those recovering from muscle injuries.
  • Moreover, HMB may play a role in promoting fat loss and lean muscle gain.

When To Take HMB?

taking hmb powder

The timing for taking HMB can vary based on individual routines and convenience. However, several prevalent practices have emerged from research and user reports about when to take HMB:

  • A commonly used approach is to supplement 1g of HMB with the three meals throughout the day [3].
  • Others prefer to ingest HMB around their workouts. This could be 60 minutes before, during, or immediately after the training concludes [2, 3].
  • Additionally, certain users have reported consuming HMB before going to bed.

When Is The Best Time To Take HMB Powder?

HMB can help enhance muscle strength

The best time to take HMB powder may differ based on individual routines. Still, research backed by the Research Committee and supported by empirical evidence suggests that the best time to take HMB is at least 60 minutes before a workout is recommended for optimal results [4].

By adopting this approach, HMB is given sufficient time to replenish the body's energy levels, potentially decreasing muscle damage and improving overall workout performance [4].

Many avid users of HMB agree that incorporating pre-workout supplementation offers the most significant advantages.

How To Take HMB For Maximum Benefits?

Ways To Take HMB

HMB is commonly available in two forms: powder and capsules. In addition, HMB can be consumed through food such as milk, yogurt…

Regarding the recommended dosage of 3g per day, both forms of HMB present distinct benefits. Your decision should primarily be based on personal preference and lifestyle factors.

Although HMB is naturally found in certain foods like milk, yogurt, soybeans, and chicken, the content is relatively low.

Research indicates that the liver can naturally synthesize HMB, typically ranging from 0.2 to 0.4g per day, depending on one's diet. Therefore, relying on food sources alone may not provide the recommended 3g dosage.

If you value convenience and accurate dosing, opting for capsules of HMB is the perfect solution. These capsules generally consist of a precisely measured quantity of HMB, eliminating the need for manual measurement. This ensures precise dosage without any hassle.

The HMB powder form is your best bet if you prefer to incorporate HMB into your workout hydration routine. It can be mixed with 400ml of a sports drink or water, providing the benefits of HMB and hydration during strenuous exercise sessions.

This intake method reinforces the replenishing effect of HMB and keeps you hydrated throughout the workout [2].

Consistency and timing remain crucial for maximizing HMB's potential benefits regardless of your form.

HMB capsules for bodybuilding

What Is The Best Way To Take HMB?

The best way to take HMB depends on individual preferences and goals, but a few general tips can optimize its benefits.

  • First, aim for a total intake of 3g HMB distributed throughout the day. This can be divided into 1g doses taken with each meal.
  • Second, supplementing 3g HMB 60 minutes before high-intensity workouts reduces muscle damage and enhances workout performance. This timing allows HMB sufficient time to be absorbed and utilized by the body.
  • Lastly, choose the form that best suits your lifestyle: capsules for precise, hassle-free dosage or powder for integration into your workout hydration routine.

To fully maximize the benefits of HMB, it is crucial to maintain consistency in both usage and timing when to take HMB. Remember, the key lies in establishing a routine that allows you to reap its full potential.

best way to take hmb


Can You Take Hmb Before Bed?

Based on vast user feedback, it has been determined that consuming HMB before bedtime is safe without any notable adverse effects on the human body.

Should I Take Hmb Before Or After Workout?

Based on extensive research and user feedback, consuming HMB at least one hour before a workout is recommended to maximize its effectiveness. This timing has been found to yield optimal results and enhance the benefits of HMB.

Can I Take Hmb On An Empty Stomach?

While a limited number of studies have focused on this matter, experience from users indicated that HMB can be consumed even on an empty stomach. Additionally, consuming HMB on an empty stomach may cause mild digestive discomfort. It's advisable to consider a balanced diet and appropriate HMB supplementation based on individual body conditions.

Can Women Take Hmb Supplements?

HMB is widely recognized as a nutritionally valuable substance that positively affects individuals of all ages and genders. It is important to emphasize that non-pregnant and non-nursing women can confidently take HMB without concerns or reservations.

Can I Take Hmb With Testosterone?

Supplementing with HMB has has potential to elevate testosterone levels[5]. As a result, individuals may consider combining HMB with testosterone based on their unique circumstances and requirements.

Should I Take Hmb With Food?

Extensive research has consistently found that incorporating HMB supplements into each meal is entirely safe and suitable for individuals, regardless of their body condition [3].

Should I Take Hmb Everyday?

Numerous studies suggest a daily intake of 3g of HMB can yield optimal outcomes.


HMB supplementation can be easily incorporated into your routine with the flexibility of choosing between capsule and powder forms. Additionally, HMB is safe for consumption by individuals of all genders, ages and body conditions. Understanding when to take HMB and how to incorporate it into your diet, HMB can greatly benefit those looking to improve their athletic performance and overall health. Consider adding HMB to your daily routine and experience its potential benefits for yourself.


[1] Debasis , B., Chandan , K. S., & Sreejayan, N. (2019). Nutrition and Enhanced Sports Performance. Elsevier. https://doi.org/10.1016/c2017-0-00732-2
[3] Wilson, J. M., Fitschen, P. J., Campbell, B., Wilson, G. J., Zanchi, N., Taylor, L., Wilborn, C., Kalman, D. S., Stout, J. R., Hoffman, J. R., Ziegenfuss, T. N., Lopez, H. L., Kreider, R. B., Smith-Ryan, A. E., & Antonio, J. (2013). International Society of Sports Nutrition Position Stand: beta-hydroxy-beta-methylbutyrate (HMB). Journal of the International Society of Sports Nutrition, 10(1). https://doi.org/10.1186/1550-2783-10-6
[4] Wilson, J. M., Kim, J., Lee, S., Rathmacher, J. A., Dalmau, B., Kingsley, J. D., Koch, H., Manninen, A. H., Saadat, R., & Panton, L. B. (2009). Acute and timing effects of beta-hydroxy-beta-methylbutyrate (HMB) on indirect markers of skeletal muscle damage. Nutrition & Metabolism, 6(1), 6. https://doi.org/10.1186/1743-7075-6-6
[5] 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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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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