Body composition evidence brief
HMB is a leucine metabolite sold for muscle retention, recovery, and anti-catabolic claims. It is often marketed to lifters, older adults, or people under high training stress.
May help in some older, clinical, or high-stress contexts, but reliable extra strength or lean-mass gains are not shown in young healthy users.
Young-adult meta-analysis is not compelling; stronger signals appear in older, clinical, or high-stress contexts.
Common protocols use about 3 g/day, but the practical case depends heavily on age, training status, diet, and study context.
This is not a creatine-like default; evidence in young resistance-trained users is too inconsistent for broad use.
Source Drawer
The score reflects evidence that the supplement does its stated job. Some jobs are direct, such as strength, endurance, or recovery; others are indirect, such as sleep, mood, appetite, or health support. A real effect can still receive a cautious practical rating when dose, safety, product quality, or audience fit remain uncertain.
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