The International Society of Sports Nutrition (ISSN) has conducted a review and critical analysis of literature on the use of beta-hydroxy-beta-methlybutyrate (HMB) as a nutritional supplement.
In this review researchers examined 82 studies on HMB efficacy, dosing, safety, and mechanisms of action.
After analysis, the ISSN concluded that supplementing with HMB can enhance the recovery of skeletal muscle damage in both trained and untrained individuals. HMB has also been shown to improve muscle hypertrophy, strength, and power when combined with high intensity training. Additionally, HMB may assist athletes in preventing loss of lean muscle in catabolic situations.
Research has shown that 38 mg per kg or 17 mg per pound of body weight each day is optimal, and to optimize the timing effects, a serving of HMB should be consumed in close proximity to the training session.
Studies have concluded that supplementing with HMB is safe for both young and old populations.
Dr. Jacob Wilson was the lead author and the final paper was reviewed and edited by the other coauthors. Finally, the Research Committee of the ISSN approved this official position on supplementing HMB.
The ISSN is a non-profit academic society dedicated to promoting science and the application of evidence-based sports nutrition and supplementation.