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HMB

Half-life

~2 hours

What is HMB?

Beta-hydroxy-beta-methylbutyrate — a metabolite of leucine that may reduce muscle breakdown.

How HMB works

Proposed mechanism: inhibits protein breakdown via ubiquitin-proteasome pathway and activates mTORC1 downstream (though evidence weaker than free leucine).

Benefits & uses

  • Reduces muscle breakdown
  • Preserves muscle in a deficit
  • May aid recovery
  • Anti-catabolic

Common uses: Muscle preservation, anti-catabolic during high training/calorie deficit, strength retention.

MuscleRecovery

HMB dosage

Typical dose
3 g daily (split)

HMB half-life

~2 hours (plasma)

HMB side effects

  • Expensive vs. leucine alone
  • Benefits modest compared to protein intake and training; not a game-changer
  • GI upset (rare)
  • Well tolerated

Track HMB in Protokol.

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For research and educational purposes only. This page is not medical advice and is not a recommendation to use any compound. Many compounds listed are not approved for human use, and some are prescription-only or controlled in your jurisdiction. Dosing figures are reference or observational reports. Talk to a qualified healthcare provider before starting, stopping, or changing anything. Protokol is for tracking purposes only.