RECOVERYMIXED
HMB (β-Hydroxy β-Methylbutyrate)
Modest anti-catabolic effect in untrained/cutting/older lifters. Overhyped in trained ones.
EFFECTIVE DOSE
3 g/day, split into 3 x 1 g
HOW IT WORKS
Leucine metabolite that appears to slow protein breakdown.
WHAT THE EVIDENCE SUPPORTS
- Small benefit during aggressive cuts or in older/untrained populations
WHAT TO LOOK OUT FOR
- In well-fed trained lifters, effect is near-zero.
- Free acid form absorbs faster than calcium salt.
SIDE EFFECTS
- Well tolerated
SOURCES
Reviewed 11/1/2025 · Brawn Supplement Reviewer
Educational content. Not medical advice. Talk to a licensed professional before starting any supplement, especially if you take medications or have a medical condition.