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PERFORMANCE & RECOVERY

HMB (β-Hydroxy β-Methylbutyrate)

Muscle preservation · sarcopenia · injury recovery

STRONG EVIDENCEVEGANREAD THE RESEARCH
Written to our editorial standards · reviewed against published research· Updated 2 Jun 2026
Last reviewed: May 30, 2026
QUICK ANSWER

HMB: Muscle preservation · sarcopenia · injury recovery. A leucine metabolite that suppresses muscle breakdown. Strong evidence in older adults, fasted training, and bed rest. Standard dose 3 g, taken in the pre-workout, about $32/month. Evidence rating: strong evidence.

What is HMB?

β-hydroxy β-methylbutyrate (HMB) is a metabolite of the essential amino acid leucine. About 5% of dietary leucine is converted to HMB, which acts on the mTOR and ubiquitin-proteasome pathways to favor muscle protein synthesis and suppress muscle protein breakdown. HMB shines in catabolic states: bed rest, illness, calorie deficit, and aging. Meta-analyses show consistent benefits for lean mass retention and recovery in older adults and clinical patients, with smaller benefits in healthy younger trainees. Standard dose is 3 g per day, split or taken before training.

WHY IT MATTERS

A leucine metabolite that suppresses muscle breakdown. Strong evidence in older adults, fasted training, and bed rest.

Where to buy

Optimum Nutrition HMB 1000mg
RECOMMENDED
Optimum Nutrition, HMB
3 g · Pre-workout · ~$32/month

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Common questions

What is HMB?
β-hydroxy β-methylbutyrate (HMB) is a metabolite of the essential amino acid leucine. About 5% of dietary leucine is converted to HMB, which acts on the mTOR and ubiquitin-proteasome pathways to favor muscle protein synthesis and suppress muscle protein breakdown. HMB shines in catabolic states: bed rest, illness, calorie deficit, and aging. Meta-analyses show consistent benefits for lean mass retention and recovery in older adults and clinical patients, with smaller benefits in healthy younger trainees. Standard dose is 3 g per day, split or taken before training.
What is HMB used for?
Muscle preservation · sarcopenia · injury recovery. A leucine metabolite that suppresses muscle breakdown. Strong evidence in older adults, fasted training, and bed rest.
What is the standard dose of HMB?
3 g, typically taken in the pre-workout. Approximate cost is $32 per month.
How strong is the evidence for HMB?
Strong evidence for its primary uses. See the full study list on the research page.

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