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Also known as: Beta-Hydroxy Beta-Methylbutyrate, HMB-FA, HMB-Ca
Good evidence for reducing muscle breakdown, especially in beginners, older adults, and during calorie restriction. Less impressive for trained lifters.
Amount
3g daily
Timing
Split into 3 doses of 1g with meals
Notes
HMB-FA (free acid) absorbs faster than HMB-Ca (calcium salt). Take with protein-containing meals.
Track your HMB intake alongside your macros in FitCommit.
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Inhibits proteasome-mediated protein degradation
Decreases exercise-induced muscle damage
Most effective during calorie restriction
Greatest effect in untrained populations
Mild GI discomfort
Take with food
Most useful here. HMB shines during calorie restriction, helping preserve lean mass when muscle breakdown risk is highest.
Limited benefit for trained lifters in a surplus. Creatine is a better investment during bulking.
$0.50-1.00
per day
Moderate value
Available forms include HMB-Ca (calcium salt), HMB-FA (free acid), Capsules, Powder. HMB-FA absorbs faster and peaks sooner. HMB-Ca is cheaper and equally effective over time.
Experienced lifters in a surplus (minimal benefit). Those seeking dramatic strength gains. HMB should also be avoided by pregnant or nursing women unless specifically recommended by a doctor.
HMB has an evidence rating of B (Good Evidence). Good evidence for reducing muscle breakdown, especially in beginners, older adults, and during calorie restriction. Less impressive for trained lifters.
The recommended dose is 3g daily. HMB-FA (free acid) absorbs faster than HMB-Ca (calcium salt). Take with protein-containing meals.
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