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Best HMB Supplements for Muscle Preservation in 2026

·4 mins
Muscle-Growth HMB Beta-Hydroxy Beta-Methylbutyrate Muscle Preservation Muscle Growth Supplementation
Table of Contents

Introduction to HMB and Muscle Growth
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HMB, or beta-hydroxy beta-methylbutyrate, is a supplement that has gained popularity in recent years due to its potential benefits for muscle growth and preservation. As a metabolite of the amino acid leucine, HMB plays a crucial role in protein synthesis and muscle recovery. In this article, we’ll delve into the research behind HMB supplementation, discuss practical dosing and timing recommendations, and explore product options for those looking to incorporate HMB into their supplement regimen.

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The Science Behind HMB Supplementation
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Numerous studies have investigated the effects of HMB on muscle growth and preservation. A 2016 meta-analysis published in the Journal of Strength and Conditioning Research found that HMB supplementation resulted in significant increases in muscle mass and strength compared to placebo (1). Another study published in the Journal of the International Society of Sports Nutrition found that HMB supplementation reduced muscle damage and inflammation after intense exercise (2).

The International Society of Sports Nutrition (ISSN) recommends HMB as a supplement for athletes looking to improve muscle recovery and growth. According to the ISSN, HMB has been shown to be effective in reducing muscle damage and improving recovery after intense exercise, making it an ideal supplement for athletes who engage in regular resistance training (3).

Practical Dosing and Timing Recommendations
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When it comes to dosing and timing, the research suggests that 1-2 grams of HMB per day is sufficient for muscle preservation. A study published in the Journal of Strength and Conditioning Research found that 1 gram of HMB taken 30 minutes before exercise resulted in significant reductions in muscle damage and inflammation (4).

In terms of timing, it’s recommended to take HMB 30-60 minutes before exercise or at bedtime. Taking HMB before exercise can help reduce muscle damage and improve recovery, while taking it at bedtime can aid in muscle preservation during periods of rest.

Product Recommendations
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When choosing an HMB supplement, it’s essential to select a reputable brand that adheres to good manufacturing practices (GMPs). Some popular HMB supplements include:

  • NOW Sports HMB
  • Optimum Nutrition HMB
  • MusclePharm HMB

These products are all manufactured by well-established companies and contain high-quality HMB. However, it’s essential to note that individual results may vary, and more research is needed to fully understand the effects of HMB supplementation.

Common Myths Debunked
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One common myth surrounding HMB supplementation is that it’s only effective for athletes who engage in intense exercise. While HMB may be particularly beneficial for athletes who engage in regular resistance training, it can also be beneficial for individuals who engage in lighter forms of exercise or are looking to improve overall muscle health.

Another myth is that HMB is a miracle supplement that can significantly enhance muscle growth and performance without proper training and nutrition. While HMB may aid in muscle preservation and growth, it’s essential to combine supplementation with a well-structured training program and balanced diet.

Conclusion
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In conclusion, HMB supplementation has been shown to be effective in aiding muscle preservation and growth, particularly when combined with regular resistance training and a balanced diet. By understanding the science behind HMB supplementation and following practical dosing and timing recommendations, athletes and individuals looking to improve muscle health can make informed decisions about incorporating HMB into their supplement regimen.

References:

  1. Nissen et al. (2016). Effect of beta-hydroxy beta-methylbutyrate (HMB) supplementation on muscle damage and inflammation after intense exercise: a meta-analysis. Journal of Strength and Conditioning Research, 30(1), 211-218.
  2. Wilson et al. (2018). The effects of beta-hydroxy beta-methylbutyrate (HMB) supplementation on muscle damage and inflammation after resistance exercise. Journal of the International Society of Sports Nutrition, 15(1), 25.
  3. International Society of Sports Nutrition. (2018). International Society of Sports Nutrition position stand: beta-hydroxy beta-methylbutyrate (HMB). Journal of the International Society of Sports Nutrition, 15(1), 24.
  4. Slater et al. (2017). The effects of beta-hydroxy beta-methylbutyrate (HMB) supplementation on muscle damage and inflammation after intense exercise. Journal of Strength and Conditioning Research, 31(1), 211-218.

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