Hydroxymethylbutyrate

Why You Need It

• Preserves Muscle Mass: HMB is best known for its anti-catabolic properties, meaning it helps prevent muscle breakdown.
• Speeds Up Recovery: It can reduce muscle damage and soreness after intense exercise, allowing you to bounce back faster.
• Supports Healthy Aging: As we age, we naturally lose muscle (sarcopenia). HMB helps older adults maintain strength and mobility.

Deep Dive

HMB works via two main pathways. First, it inhibits the ubiquitin-proteasome pathway, which is essentially the body's 'garbage disposal' system for breaking down muscle proteins. By blocking this, HMB keeps your hard-earned muscle intact. Second, it supports the actual building of muscle tissue by enhancing protein synthesis, particularly when paired with resistance training. While it's naturally found in small amounts in foods like catfish, avocado, and grapefruit, achieving the clinical dose of 3 grams per day through diet alone is nearly impossible. This is why supplementation is the primary route for those seeking its protective benefits.

Natural Food Sources

Unlike vitamins found abundantly in fruits, HMB is not found in high concentrations in plant-based foods. It is derived from leucine, which is found in protein-rich foods. However, here are the best natural sources of the parent amino acid and trace HMB.

Supplementation

• Dosage: The scientifically supported dosage is 3 grams per day. This is often split into three 1-gram doses throughout the day.
• Who Should Use It: Primarily athletes looking to maintain muscle during cutting phases, older adults combating sarcopenia, and individuals recovering from surgery or bed rest.
• Timing: It is often taken 30-60 minutes before a workout or with meals.