HMB Increases Muscle More Than Steroids?
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HMB Increases Muscle More Than Steroids?

Views: 0     Author: Gigi     Publish Time: 2024-01-05      Origin: Site

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HMB Increases Muscle More Than Steroids? YES. It does impact recovery from exercise, and perhaps muscle growth directly, but you wouldn't expect an amino acid metabolite to have steroid-like effects. However, a couple recent studies have, in fact, shown that HMB works better than steroids for building muscle.

What is HMB?

HMB is a metabolite of the amino acid leucine and is believed to play a role in muscle protein synthesis and muscle preservation. It is often used as a supplement by athletes and bodybuilders to potentially enhance muscle growth and prevent muscle breakdown. However, it's crucial to note that the evidence supporting HMB efficacy is not as robust as that for some other supplements. 

What is Steroids?

Steroids, in the context of your inquiry, likely refer to anabolic steroids, which are synthetic substances that mimic the effects of natural male sex hormones, particularly testosterone. Anabolic steroids are often used to enhance athletic performance and promote muscle growth.

Some athletes take steroids in the hopes that they will help them run faster, hit farther, lift heavier weights, jump higher, or have more endurance. In the United States, it is against the law to use anabolic steroids without a prescription.

HMB Better than Steroids?

Not only did the HMB groups get better-than-steroids results, they also beat their placebo groups in strength gains, increases in lean body mass, and fat loss by wider margins than the testosterone group beat its placebo group.

The 2 ommon Forms of HMB

Currently, two forms of HMB have been used: Calcium HMB (HMB-Ca) and a free acid form of HMB (HMB-FA). HMB-FA may increase plasma absorption and retention of HMB to a greater extent than HMB-CA. However, research with HMB-FA is in its infancy, and there is not enough research to support whether one form is superior.

HMB Increases Muscle More Than Steroids?

Is HMB Safe?

When taken by mouth: HMB is possibly safe. Doses of up to 3 grams daily for up to one year have been used safely.

When to take HMB?

The recommended dosage is 3 grams of HMB-Ca at least one hour before intense exercise, but ideally “loading” with 1g, 3 times a day for two weeks before a change in training routine and intensity. The HMB-FA form acts more quickly, so this can be taken in a 1-2g dose between 30 and 60 minutes prior to exercise.

HMB & Insulin

1. Insulin Sensitivity

  • Some studies suggest that HMB may have a positive influence on insulin sensitivity. Improved insulin sensitivity is generally associated with better glucose control and reduced risk of insulin resistance.

  • HMB potential impact on insulin sensitivity may be linked to its role in muscle protein synthesis and the regulation of muscle metabolism.

2. Glucose Metabolism

  • HMB is involved in the regulation of glucose metabolism, and there is evidence to suggest that it may enhance glucose uptake in muscle cells.

  • Improved glucose uptake by muscles can be beneficial for overall metabolic health and may contribute to better insulin sensitivity.

3. Muscle Protein Synthesis and Insulin

  • HMB is known for its role in promoting muscle protein synthesis, which is crucial for muscle growth and repair.

  • Insulin is an important hormone that regulates nutrient uptake by cells, including muscle cells. During periods of increased insulin sensitivity, such as after exercise, the combination of HMB and insulin may potentially support muscle protein synthesis.

HMB vs Leucine

For the purpose of muscle protein synthesis (MPS), HMB and leucine are fairly equivalent, although the latter (leucine) may be more potent on a per-gram basis. Supplementing with HMB is not advised for inducing muscle protein synthesis, since leucine is likely more effective as well as cheaper.

Is HMB Worth it?

HMB may act as a gateway to help keep your muscles in balance by slowing muscle breakdown. In fact, HMB has been shown to help preserve muscle mass in healthy older adults. Maintaining a well-balanced diet rich in protein and exercising regularly supports the natural balance.


In conclusion, while HMB has shown promise in certain aspects of muscle health, it's essential to approach the results with a balanced and critical perspective. More research is needed to fully understand the long-term effects and potential variations in individual responses. As always, it's advisable to consult with healthcare professionals or nutrition experts before making decisions about supplementation.

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