HMB Review – Is Definitely An HMB Supplement Worthwhile

 

Is HMB An Overrated And Overpriced Muscle Gainer? | Straight Facts With Jerry Brainum

Video taken from the channel: Generation Iron Fitness & Bodybuilding Network


 

Exercise Physiology | HMB (β-Hydroxy-β-Methylbutyrate): What does it do?

Video taken from the channel: Catalyst University


 

Is HMB An Evidence Based Supplement That Will Help Build Muscle?

Video taken from the channel: Iron Paradise Fitness


 

HMB Supplement | Optimum Nutrition Review

Video taken from the channel: The Gym Rat World


 

My opinion on HMB

Video taken from the channel: Jim Stoppani, PhD


 

HMB Review: Should You Use An HMB Supplement?

Video taken from the channel: Sean Nalewanyj


 

HMB Supplements… Simply Not Worth It

Video taken from the channel: PictureFit


Basically, the jury is still out on the effectiveness of HMB. There’s still no conclusive, scientific proof that HMB works in humans. Most people I’ve talked to who have tried HMB seem to have been disappointed with the results. Personally, I am still doubtful that HMB is worth the investment.

Like all other supplements, the reviews for it vary from “It is the best supplement ever,” to, “It is a waste of money.” Some positive claims people have made are it helped them add muscle, preserve muscle while cutting, and decreased DOMS. The most popular bodybuilding message boards!Not worth it as an anabolic it does nothing to help you build new muscle mass HMB (beta-Hydroxy beta-methylbutyric acid–a mouthful indeed) is a metabolite of the amino acid leucine, and it has been making the rounds as a powerful new muscle builder. While we should take this review for what it is, HMB does seem to be a supplement worthy of consideration for the lofty status that other proven supplements like protein powders and creatine have attained. I’d like to see a review like this one performed by a collection of unbiased researchers as well.

One thing is clear. Better known as HMB, this substance, which is found in many protein supplements downed by gym rats, even has the OK of the folks on the International Olympic Committee. They categorize it as a.

HMB is the main metabolite in leucine that prevents the breakdown of muscle protein. It looks like it’s more effective than leucine at preventing muscle breakdown but less effective at spurring. The Half Moon Bay Review newspaper online is the source of news and information for the San Mateo County Coastside, providing local breaking news, sports and opinion. It is quite expensive, but worth the price; MET-Rx HMB 1000. If you are looking for another best HMB supplement that is not just good for muscle growth but works well for protein synthesis, then the MET-Rx HMB 1000 is perfect for you.

But if you are following a strict Vegetarian meal, this one might not be a good workout supplement for you. HMB is short for β-Hydroxy β-Methylbutyrate. It is an active metabolite of leucine, one of the branched-chain amino acids.

When leucine is consumed through the diet, approximately 5% of it is oxidized into HMB naturally. HMB can be obtained from the diet, as its parent amino acid leucine is.

List of related literature:

Additional research is needed to determine the potential health-related effects of longer-term supplementation with higher dosages of HMB.

“Applied Exercise and Sport Physiology, With Labs” by Terry J. Housh, Dona J. Housh, Herbert A. deVries
from Applied Exercise and Sport Physiology, With Labs
by Terry J. Housh, Dona J. Housh, Herbert A. deVries
Taylor & Francis, 2017

HMB has gotten mixed reviews for sports enhancement in clinical trials.

“Linda Page's Healthy Healing: A Guide To Self-Healing For Everyone” by Linda Page
from Linda Page’s Healthy Healing: A Guide To Self-Healing For Everyone
by Linda Page
Healthy Healing Publications, 2004

The researchers reported that HMB supplementation promoted significantly less muscle creatine kinase excretion and greater gains in muscle mass (in the 0.38 mg/kg per day group only) than in subjects taking a placebo.

“NSCA’s Guide to Sport and Exercise Nutrition” by NSCA -National Strength & Conditioning Association, Bill Campbell, Marie Spano
from NSCA’s Guide to Sport and Exercise Nutrition
by NSCA -National Strength & Conditioning Association, Bill Campbell, Marie Spano
Human Kinetics, Incorporated, 2011

Further studies are required to confirm the clinical efficacy of HMB.

“Abeloff's Clinical Oncology E-Book” by Martin D. Abeloff, James O. Armitage, John E. Niederhuber, Michael B. Kastan, W. Gillies McKenna
from Abeloff’s Clinical Oncology E-Book
by Martin D. Abeloff, James O. Armitage, et. al.
Elsevier Health Sciences, 2008

HMB is marketed to improve all types of exercise performance via anticatabolic effects (see Rowlands and Thomson 2009).

“Handbook of Anthropometry: Physical Measures of Human Form in Health and Disease” by Victor R. Preedy
from Handbook of Anthropometry: Physical Measures of Human Form in Health and Disease
by Victor R. Preedy
Springer New York, 2012

At this time, there are only a couple of published scientific efforts attempting to gain insight into the efficacy of HMB as a supplement.

“Advanced Human Nutrition” by Robert E.C. Wildman, Denis M. Medeiros
from Advanced Human Nutrition
by Robert E.C. Wildman, Denis M. Medeiros
CRC Press, 2014

HMB is available as a dietary supplement and is primarily used as ergogenic agent in sports, particularly among bodybuilders and strength/power athletes.

“Comprehensive Natural Products II: Chemistry and Biology” by Lewis Mander, Hung-Wen Liu
from Comprehensive Natural Products II: Chemistry and Biology
by Lewis Mander, Hung-Wen Liu
Elsevier Science, 2010

Clearly, if such effects persist following RE bouts then HMB might serve as a general nutraceutical for diminishing symptoms of EIMD (e.g. strength decline and sensations of soreness), though this remains to be tested.

“Concurrent Aerobic and Strength Training: Scientific Basics and Practical Applications” by Moritz Schumann, Bent R. Rønnestad
from Concurrent Aerobic and Strength Training: Scientific Basics and Practical Applications
by Moritz Schumann, Bent R. Rønnestad
Springer International Publishing, 2018

A recent systematic review by Silva and investigators [298] concluded that the free acid form of HMB may improve muscle and strength and attenuate muscle damage when combined with heavy resistance training but stated that more research is needed before definitive conclusions can be determined.

“Essentials of Exercise & Sport Nutrition: Science to Practice” by Richard B. Kreider PhD FACSM FISSN FNAK
from Essentials of Exercise & Sport Nutrition: Science to Practice
by Richard B. Kreider PhD FACSM FISSN FNAK
Lulu Publishing Services, 2019

A recent review of existing studies of HMB supplementation suggested that this supplement may provide a small improvement in muscle size and strength when combined with resistance training.

“Sports Nutrition for Endurance Athletes, 3rd Ed.” by Monique Ryan, MS, RD, CSSD, LDN
from Sports Nutrition for Endurance Athletes, 3rd Ed.
by Monique Ryan, MS, RD, CSSD, LDN
VeloPress, 2012

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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48 comments

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  • This is good news! I am a senior and an ‘untrained’ lifter who is four months into my routine. I cant even bench sixty pounds! So I’m gonna see if HMB works for me.

  • I generally don’t recommend them unless you have very high target calories or really need the convenience of having it pre-mixed. Weight gainers are just simple sugar and whey protein mostly. I would much rather see someone buy whey protein on its own and blend in their own carbs (fruit, oatmeal etc.) and fats (flaxseed oil, olive oil, natural peanut butter etc.). It will still be very high calorie but will have much higher micronutrient and fiber content.

  • hey man, love your videos, but i have a question, can you make a video about resistance training? i do a lot of cardio actually, but the thing is that i dont want to loose muscle (i dont have that much but still, not too skinny) can you (or anybody) recommend me some exercises that dont involve weights?
    thanks

  • Less swearing would have me completely watch the whole things I would think that if you have knowledge to think like this maybe be you should learn proper English

  • I have a question regarding if this would be something that would work for me. Is there a benefit of HMB to prevent muscle breakdown in athletes training in a fasted state?

  • Hi, have you discovered Ripped X Beast? (look it up on Google) You will discover the serious crimes we commit against ourselves. With Ripped X Beast, you will discover how to get ripped fast.

  • I take no supplements and i’m still seeing results. I drink a gallon of water everyday, minimum of 1000 calories a day and spend under 2 hours at the gym.

  • I’ve been lifting for a long time, but I’ve also been on and off for the last few years. I just started back up again about 5 months ago and i shot up almost 15 lbs in about 4 months and I’m pretty much as lean as I was when I started. Granted, you pick up mass a lotttttttt faster if you’ve been bigger before. But, I’ve come back with nothing but food and protein powder more times than I count and this stuff definitely worked wayyy better for me. Strength went up a lot, fast too. I was adding 5-10 lbs on lifts every week with the same control and for the same reps as the week before. I thought it was great

  • Sean, I bought HMB to replace creatine I’ve been taking for way too long. At that point I didn’t even know what HMB was exactly for. It definitely works as an anticatabolic for me, at least it’s been working for first 6 weeks or so. No extra muscle gains though.

  • Hey picture fit great video like usual:) I don’t know if this is a category you cover, but I would love to know some information on knuckle conditioning, like the risks and if their are any benefits to doing knuckle conditioning. All the best. -Codeman7055

  • Please reply my workout list is

    Workout 4-5day per weak and those 4-5day workout is all about bicep workout and I dont know how much rest should I take please reply

  • This video is misleading HMB has been proven to:
    Preserve healthy muscle function at any age

    Promote muscle growth when combined with resistance training
    HMB in clinical studies
    HMB and Bed Rest: Prolonged bed rest can result in loss of muscle mass. In a randomized placebo-controlled study, men and women were confined to bed rest for 10 days, followed by eight weeks of resistance training rehabilitation. Each group took either 3 g a day of HMB or a placebo for 5 days prior to bed rest, up until the end of the study. The placebo group lost lean mass (that’s muscle) during bed rest, but those given HMB during bed rest showed no such decline.15

    HMB and Resistance Training: In a randomized placebo-control trial, men and women received 3 g a day of HMB, or a placebo and trained for 4 weeks. At the end of the study, the HMB group had a greater increase in upper body strength than the placebo group.11 In another clinical study, supplementation with 3 g a day of HMB for 9 weeks provided a substantial benefit to lower-body strength when combined with resistance training.12

    HMB and Older Adults: In a 24-week, randomized, placebo-controlled study, adults 65 years and older were divided into an exercise group and a non-exercise group. Both groups took either 3 g of HMB twice a day or a placebo. The non-exercise group that took HMB showed signs of improved muscle health — but the exercise group’s results were even better, improving measurements of muscle function and lean mass.16

  • Sorry to disappoint any HMB lovers, but it gets a �� in my book. Even for muscle preservation, you’re better off optimizing your protein intake. Hope you still love me nonetheless ❤

  • Hmb is trash take betaine 5 grams with creatine and you will see a slight strength gain 20lb on bench and 40 on squad. If your diet and workout plain ain’t wack.

  • Hmb isn’t meant to increase strength or size. It is meant to prevent the waisting of muscle. It helps prevent the breakdown of muscle due to overtraining or under eating. If you are struggling keeping muscle on maybe because of an illness or situation such as a high labor job paired with training. Hmb help prevent the body from atrophying. Just because it’s a muscle related supplement doesn’t mean it automatically increases size that’s not what it’s for. The studies you showed tested unrelated data.

  • Problem is a lot of those studies go off by a survey.
    “Did you feel hmb work for you?”
    Person”no.”
    Thats literally the extent of those studies. Take it, staying consistent and monitor your body.

  • Wait, who said anything about hmb increasing power?
    It’s about being able to train your ass off and be less sore, meaning faster recovery.

  • I’ve never seen gains in lean muscle mass and definition until I tried this PWO..
    Not going to name it as it ain’t a brand promotion but, a few of you will definitely know which ignitor this one is.. and it works.. At least I know what I’m cycling on and off..
    Ingredients caffeine, cutrulline malate, beta-alanine, betaine, taurine, creatine hcl, bcaa, n-acetyl l-cysteine, beet extract, bioperine, l-tyrosine, huperzine a, phosphoryl choline, BOOM! ��
    I’d only need a good protein to go with it and voila..!!

  • HMB is largely anti-catabolic when in huge calorie deficit and/or when not taking enough protein and right before working out fasted does NOTHING when in maintenance or when in a caloric surplus.

  • I’m a triathlete and have always been partial to whey protein and Greek yogurt shakes, in addition to carbs for post cardio sessions. I recently purchased EAS Recovery Protein with HMB, adding that instead of plain whey, and have noticed recovery benefits from it. Maybe there were other factors like wind direction change or something in our water, but there was a positive and noticeable change in running/swimming/biking endurance for me.

  • Hey, I couldn’t find a single video about intra workout supplementation on your channel. I very curious what your opinion on this topic could be!

  • The you and studies were looking at the wrong place. HMB is meant to help muscle anti-catabolism during a cut, NOT muscle anabolism.

  • Keto and hmb is a recommended combo i keep hearing. If someone is doing a prolonged fast 4-5 days, and fasting is similar if not the same as the keto diet, could hmb help to keep lean mass while an individual is fasting? Does hmb nullify the benefits of fasting (cleansing, etc)?

  • I’m reading this study “This study indicates that HMB supplementation in athletes training combat sports promotes an advantageous reduction of fat mass and increase in fat-free mass, anaerobic peak power, average power, and post-anaerobic exercise lactate concentrations.” Eitherway I dont see any downsides to taking this has it is quite cheap anyways.

  • i’ve used it while in caloric deficit, and i really felt it helped me retain my strength! I’ve not felt any effect on gaining thought.

  • The link is to a research paper written in 2008, but it talks about every study on HMB up to that date and how there were conducted. Several show results and some are inconclusive and/or don’t use the scientific method, i.e. subjects are not monitored to see if they exercise. There are also some other interesting insights from the author on why studies could have failed or created results. Either way, HMB has real world uses for mitigating muscle wasting, hearth health, and weight training. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2245953/

  • At 66 years old and a new bodybuilder of 2 years ago, I use HMB 3.000 mg for 25 days and feel it’s help me a lot. I can’t eat like I did 40 years ago. I use it to keep my muscle gain.

  • Can you please share a video explaining the effect of white sugar/sugar in general on muscle? I believe it affects muscle growth.

  • Can you make a video about which is better: a two 4-hour sleep, one at night and one somewhere in mid day; and a whole 8-hour sleep at night. I need your opinion on that. Thanks

  • Guys dont listen to anyone about these HMB products this guy dont look like he been in the gym and most likely being paid for promoting. You dont need HMB for muscle building

  • @PictureFit, have you ever TRIED HMB? I am guessing not… my experience with it was that my pumps would last all day and I honestly felt bigger. Don’t knock something before you try it…

  • HMB IS NOT SUPPOSED TO INCREASE STRENGTH OR MUSCLE MASS…it is designed to prevent muscle loss. In my case, I barely sleep at all due to protracted benzodiazepine withdrawal so making and holding onto gains is virtually impossible. HMB has stopped the muscle loss I experienced before almost entirely and is allowing me to make progress with my physique in spite of the extremely low levels of sleep I get. I’ve tried consuming high amounts of protein in the past and that did nothing to stall the muscle loss I was experiencing due to sleep-loss related stress on my body. HMB is incredible for its intended purpose and very useful to those dealing with extenuating circumstances that prevent them from maintaining above average levels of muscle tissue.

  • I don’t know why there’s so much negativity of this product I took it for 3 months straight and I gave size I didn’t take any type of enhancement drugs or anything like that I did go over a trial and error type workout routine where I slowly increase the weight over the course of the three months eating stayed roughly the same but I gained muscle mass in areas I’ve never had before upper quad bigger triceps upper chest the list goes on the same the product doesn’t work just doesn’t make any sense I know. The other ones that results from it so there’s definitely something the studies are not considering or looking at

  • Please make a video about Milks (cow milk, soy milk, almond milk etc). Almost every one of them is heavily critizied due to being very unhealthy

  • Trained subjects dont train harder than beginners? what are you even saying oh my favorite snake oil salesman? was your phd on entomology or hmb production is too much of a financial risk for your snake oil company?

  • People who take BCAAs or HMB subscribe to this idea that by not being in the gym, the muscle will start to degrade and all them gainz will disappear. Please realize that the human body is a very durable thing. It’s very hard to degrade the muscles unless you starved yourself for weeks or went on a long distance cross-country marathon run for days. Other than that, your body will be fine as long as you’re consistent with your training and you consume a balance diet every day. Even doing cardio on the treadmill for 20-40 minutes won’t degrade the muscles.

    That being said, I was also once a believer in BCAAs and HMB. I used to go to the gym almost every day and consumed BCAAs after my workout and throughout the day, and take HMB before my workout and also at night. Then I had to go for this business trip which lasted for 2 weeks. Once I came back home, I skipped the gym for another 2 weeks because I was lacking motivation. So that’s one month of no gym, no supplements, nothing at all. My body didn’t change in any significant way. It was less flexible and I started to see a flabby tummy forming. But other than that, my body was fine. When I finally got back to the gym, I could squat, bench press and deadlift the same amount of weights as I did before my business trip. That’s when I realized, all these supps don’t do shit. The only 2 things that actually helps are whey protein and creatine. So instead of buying all these ridiculous supps in the hope to be more fit, you should invest the money in gym membership and whole food. Also, invest your time in weight training, resting and (occasionally) cardio.

  • I got a brand new tub of HMB from Bodybuilding.com paid 35 bucks for it. Only used one serving. Cant stand the taste. I’ll sell it for 15 bucks if anyone wants it.

  • In my experience hmb is a very effective anti catabolic. It seemed to almost completely stop muscle wasting due to severe insomnia and low protein consumption.

  • Here are some of the topics, which I’m interested to hear about:
     -Tongkat ali effect on performance and testosterone level.
    -The difference between whey protein, vegan protein, meet protein in term of (PER) (BV) (NPU) (PDCAAS)
    -Synthol
    -Steroids and their cycles
    -Is their a way to minimize injuries, how?
    I have many other ideas:)
    Thank you for amazing videos!

  • I’m going into my second month using HMB taking 1 gram three times per day. I’m 68 years old and a natural ultra masters bodybuilder competitor. I have notice a decline in DOMS. I’m preparing for the Venice Muscle Beach Classic on May 29, 2017. Before the contest I also plan for another DEXA test to compare from my previous DEXA test. I’m not expecting miracles. At my age marginal improvements will be gratifying results.
    Thanks on the calcium HMB information. Is the following the study you referred to:?

    The Relative Bioavailability of the Calcium Salt of β-Hydroxy-β-Methylbutyrate Is Greater Than That of the Free Fatty Acid Form in Rats

  • I do 12 hour work days doing industrial construction. My body is being taxed hard,but I’m still making gains,it’s just harder because of work and my age(I’m 40) so,I’m thinking HMB may be just what I need. Any opinions?

  • So, the earliest study that you used as a resource, from ’99 concluded that HMB is crap. The latest one from ’15 concluded that it seems to be ok, but further studies must be conducted. Now, the latest scientific OK study that I found from ’17 concluded that HMB is actually good and provides results. Maybe those studies were outdated? Who knows.
    If anyone wants to check out what I’ve said, feel free to reach me out or just do some further research.
    Peace!

  • great piece bro, you have a good amount of knowledge, thankfully you are the only dude on youtube who is not a complete moron who cant seem to find a gain. what is your take on Free acid HMB, because HMB was always dosed as a calcium based pill which you already know too much calcium can act as a wall blocking possible supplimentational effects. “Clear Muscle” by muscle tech is free acid HMB and I have had mixed reviews in my store, and was wondering if you have tried it. I just use Phosphatidic acid which is working really well. 

  • If you’re a competitive body builder who is 20 years old and eating perfectly, peaking, while bulking, then you don’t need HMB.

    Imagine if you only ever built muscle and never had to maintain muscle mass. If you didn’t have to get ‘back into’ working out ever.

    If you’re new
    if you’re older
    If you’re getting back into working out
    If you’re falling out of working out
    if you’re cutting
    if you got injured
    if you can’t stay obsessively consistent for your entire life
    if you don’t want to be a slave to professional bodybuilding consuming every waking hour
    If you’re not micro managing every aspect of your nutrition to ensure you get the most out of your workout.

    If you just want to gain and gain without losing and having to get back to where you were, then take hmb.

    But yeah if you think you’re going to live like a professional body builder your entire life with no set backs, then you don’t need hmb.

  • This is what people don’t understand about HMB. HMB IS NOT SUPPOSED TO INCREASE STRENGTH OR MUSCLE MASS…it is designed to prevent muscle loss. In my case, I barely sleep at all due to protracted benzodiazepine withdrawal so making and holding onto gains is virtually impossible. HMB supplementation at a dose of 3 grams throughout the day has, as far as I can tell, almost completely stopped the muscle loss I was experiencing before almost entirely and is allowing me to make progress with my physique in spite of the extremely low levels of sleep I get. HMB is incredible for its intended purpose and very useful to those dealing with extenuating circumstances that prevent them from maintaining above average levels of muscle tissue.

  • Don’t get a big head over the following comment: You’re channel is the best fitness-bodybuilder one on YouTube.

    Yes: Numero Uno.

  • 4. When you are old, but still working out, your body produces less HMB. Eventually, you will lose more than you gain no matter how much you work out. Start supplementing with HMB when you are in your 60s.

  • Its been around forever but you speak of it like its some new mysterious compound we havent quite grasped yet and we need just s little more studies untill you can give us the final verdict. Personally ivenever seen any claims of it increasing strength but helping people retain lean muscle which has been shown in studies. Due to increased poor ability to take up nutrition with age it makes sense that hmb would be helpful for elders wishing to retain lean mass. It’s certainly no wonder drug but it has an effect that scientists have deemed statistically significant which is why it is taken as a complement in some cases for treating Sarcopenia.