HMB was a very popular supplement among bodybuilders years ago. Why is it no longer that popular? And are bodybuilders overlooking one of the best non-hormonal supplements on the market?

What is HMB:

HMB is short for Beta-Hydroxy Beta-Methyl Butyrate. It is derived from the amino acid leucine. The body already naturally produces about a half of gram a day from the conversion of leucine. It is also found in small amounts in many foods.

Why do most bodybuilders call it junk?

Bodybuilders often reported no significant muscle gains(or retention) during dieting. It quickly was discounted by most experienced bodybuilders. Once something is labeled junk by a few bodybuilding gurus, it is hard for it to make a comeback.

What does research say?

There is actual valid scientific research studies showing HMB can work in the body. These are not research studies sponsored by the supplement companies either.

In one study done by the department of education in East Tennessee State University 39 men and 36 women were put randomly in a placebo or HMB group for 4 weeks of resistance training. The HMB group took 3 grams daily. After the 4 weeks the HMB group had a 7.5KG strength gain over 5.2kg in the placebo group(5 lb difference). The HMB group increase lean mass by 1.4 kg and reduced bodyfat % by 1.1. The placebo had a .9kg lean mass increase and 0.8% reduction in bodyfat.

If it works in research why don’t bodybuilders take it?

The problem with HMB, is most bodybuilders underdose it. This is due to the supplements having low amounts of HMB and recommending low amounts. You won’t notice significant results without a high dose. Even then it still won’t be “steroid like” gains. Unfortunately, HMB is very expensive inherently due to the manafacturing process.

Most of the studies show significant gains in the range of 3 grams. Most HMB supplements sell for about 25 dollars and offer 200-250mg of HMB per serving. It would cost you 25 dollars in 10 days to get 3 grams a day in these supplements.

How does HMB work?

HMB is able to increase protein synthesis. Due to the repartioning effect of protein, this ultimately leads to more muscle gain and fat loss. HMB also helps against protein catabolism(muscle breakdown). This makes HMB perfect for both, low calorie dieting and bulking.

Is HMB really worth taking?

HMB is unrealistic option for most regular bodybuilders, to take year around. Despite it showing significant results at 3 grams daily, the cost is still high for the actual gains it produces. It would be a good supplement to take if you have a lot of money to spend, or just want to take it for short cycles to break plateaus or during dieting. It is certainly cheaper than a steroid cycle, and it won’t have all the nasty side effects either.

Can I take leucine instead to have it convert to HMB?

Leucine only converts at a very low percentage. You would have to take many grams of it to get it to convert to HMB. It would wind up being just as costly, inconvenient, and probably cause digestion problems.