When to Take HMB to Build Strong and Healthy Muscles

When To Take HMB: International Nutrition Experts Support This Supplement To Maintain Strong And Healthy Muscles

What if there was a simple way to keep your muscles stronger for longer—without hours in the gym? As we age, muscle loss silently chips away at our independence, metabolism, and resilience. But science has discovered a natural compound in your body that could help turn the tide. Backed by three decades of research and endorsed by the International Society of Sports Nutrition (ISSM), this little-known nutrient—HMB—may hold the key to preserving strength, mobility, and vitality well into your later years. But success begins with knowing how to use it...

Key Takeaways

• Anti-Aging Muscle Support: HMB helps slow sarcopenia by reducing muscle breakdown and boosting protein synthesis.

• Safe & Effective: Studies confirm HMB improves strength and recovery—even without exercise—and is safe for long-term use.

• Whole-Body Benefits: HMB may reduce inflammation, improve body composition, and enhance exercise performance in all ages.

Understanding HMB

HMB, or beta-hydroxy beta-methylbutyrate, is a naturally produced compound in the human body that plays a vital role in muscle metabolism and protein synthesis. Derived from the essential amino acid leucine, HMB is involved in regulating both muscle protein breakdown and synthesis, making it a key player in maintaining and building muscle mass.

When the body breaks down the essential amino acid leucine from foods containing protein, about 5 percent is converted into beta-hydroxy-beta-methylbutyrate (HMB), a molecule that’s needed to fully stimulate the production of protein and support all of the muscles in your body.

In the field of sports nutrition and exercise science, HMB supplementation has gained attention for its ability to reduce muscle damage, support muscle protein, and improve body composition. Research shows that HMB can help enhance physical performance, making it a valuable tool for anyone looking to preserve or increase muscle mass, whether you’re an athlete or simply aiming to stay strong and healthy.

Why Scientists Call HMB a Lifesaver for Aging Muscles

Muscles are not only vital for movement, balance, and strength, but they’re also integral to our metabolism, helping ward off weight gain, high blood sugar, and even chronic inflammation. However, with aging comes a loss of muscle mass, which typically begins at age 40 and accelerates after age 60.

Loss of muscle mass, function, or strength (sarcopenia) is a primary reason why older people suffer functional decline and lose their independence.

Many factors contribute to this, such as neurological decline, hormonal changes, and inflammation, as well as a sedentary lifestyle, poor nutrition, and chronic illness. Alterations in skeletal muscle and protein metabolism can also be added to the mix.

While strength training can stop muscles from becoming flabby, this can be difficult or impossible for many, so it’s exciting to know there’s another, much easier strategy. I'm talking about leveraging HMB to promote muscle health, strength, and growth.

How HMB Works

HMB works by influencing the delicate balance of muscle protein turnover—the ongoing process of muscle protein synthesis and muscle protein breakdown.

During intense exercise or aging, the body undergoes increased muscle protein breakdown, which can result in muscle damage. HMB supplementation has been shown to counteract this by reducing protein breakdown and boosting muscle protein synthesis, helping muscles recover and grow more efficiently.

One of the key ways HMB achieves this is by inhibiting the ubiquitin-proteasome proteolytic pathway, a major system responsible for protein degradation in muscle cells. By slowing down this pathway, HMB helps preserve muscle mass and strength. Additionally, HMB stimulates the mTOR pathway, a critical regulator of cell growth and protein synthesis, further supporting muscle repair and growth. These combined actions make HMB a powerful ally in protecting muscle tissue, especially during periods of intense exercise, muscle stress, or aging.Benefits of HMB Supplementation

HMB supplementation offers a range of benefits for muscle health and physical performance.

For athletes: Studies have shown that taking HMB can significantly reduce muscle damage and soreness following intense exercise, leading to faster recovery times. For those engaged in resistance training, HMB supplementation has been linked to increases in muscle mass, lean body mass, and overall strength.

For everyone else: HMB can help anyone looking to improve body composition by reducing body fat and supporting the maintenance or growth of lean muscle. By decreasing muscle breakdown and supporting muscle recovery, HMB helps preserve muscle health, making it easier to stay active and strong as you age.

Whether your goal is to increase muscle mass, improve body composition, or simply support your physical performance, HMB supplementation can be a valuable addition to your nutritional strategy. This is especially true as you get older.

HMB Maintains Muscle Mass and Strengthens Muscles in All Ages

After the ISSM reviewed a whopping 750 articles on HMB, they concluded that this nutrient most definitely supports muscle health and function in people of all ages. Here are some of their findings. HMB supplementation can:

• Promote muscle strength, function, and quality by enhancing muscle protein synthesis and suppressing muscle protein breakdown.

• Increase lean muscle mass and decrease fat mass in people of all ages, especially when combined with exercise.

• Improve strength and power even in non-athletes.

• Support healthy insulin sensitivity and glucose metabolism, especially in younger adults.

• Reduce muscle damage and promote muscle recovery, which can stimulate muscle growth and repair.

• Act as an anti-inflammatory, which contributes to reducing muscle damage and soreness, including exercise-induced muscle damage and post-exercise muscle damage.

• Help those with muscle weakness from injury or illness.

Best of all, HMB supplementation is proven safe by numerous studies.

Who Needs More HMB?

What’s become clear after three decades of research is that HMB both suppresses the breakdown and enhances the production of muscle protein. These vital functions mean we don’t want to be low on this nutrient, yet many are because blood concentrations decrease with aging.

For instance, those in their 60s have blood plasma levels that are about one-third lower than those in their 20s. And, a recent study found HMB levels were lower in those aged 75 and over compared to those aged 65 to 74. The researchers also noted that individuals with higher levels suffered less frailty. They concluded that below a certain threshold, HMB is linked to frailty and weakness, while above a higher threshold, there’s a protective effect on muscle tissue and strength.

Other studies in older adults have shown that HMB helps retain muscle tissue, improves muscle quality, and increases muscle strength.

While exercise training is certainly encouraged, improvements in lean body mass, strength, and muscle function are still seen in non-exercisers. That bears repeating: Even people who did not exercise still saw an increase in muscle strength from taking supplemental HMB.

How To Supplement With HMB

When considering HMB supplementation, it’s important to know that there are different types available.

Types of HMB supplementation

HMB-CA (calcium-bound HMB), HMB-FA (free acid HMB) and myHMB®, the clinically researched, patented form of HMB. Many published studies on HMB covering athletes, older adults, muscle wasting conditions, and recovery used the myHMB® form.

More Powerful with Vitamin D3

In addition, the research shows that HMB is more effective when combined with other nutrients, such as vitamin D3. That's why Green Valley Naturals Bone & Muscle Defense combines myHMB® and vitamin D3, as well as bone-building OsteoSine(TM) and K2VITAL.

When To Take HMB

Before Exercise (30–60 minutes prior):

• Helps reduce muscle damage.

• Especially useful for resistance training or endurance workouts.

After Exercise (within 1–2 hours):

• Supports muscle recovery and growth.

• Often paired with protein or a post-workout meal.

For General Anti-Aging Muscle-Building:

• Consistency matters more than timing: research shows regular daily use when taken with a meal is what drives muscle and strength-building benefits.

• Combining HMB with protein supplements, such as whey protein, can be especially beneficial for older adults to help maintain muscle mass and function.

In addition, you can support your muscles by eating a healthy diet filled with leafy green vegetables and adequate protein, drinking enough water throughout the day, and getting good sleep.

Summary

HMB (β-hydroxy-β-methylbutyrate) is a compound naturally produced from the amino acid leucine that helps maintain muscle strength and function. With aging, HMB levels decline, contributing to sarcopenia and frailty. Research reviewed by the International Society of Sports Nutrition confirms that HMB supplementation supports muscle mass, reduces protein breakdown, and enhances protein synthesis—even in older adults and non-exercisers. It may also reduce muscle damage, improve recovery, and enhance body composition when paired with exercise. Safe for long-term use, HMB offers a science-backed strategy to preserve independence and vitality.

Frequently Asked Questions

What is HMB?

HMB (β-hydroxy-β-methylbutyrate) is a natural compound from leucine that helps regulate muscle protein synthesis and breakdown.

Why is HMB important as we age?

HMB levels decline with age, contributing to muscle weakness and frailty. Supplementing helps preserve muscle strength and function.

Does HMB work without exercise?

Yes. Research shows HMB improves strength and muscle quality even in sedentary or older adults. Benefits are greater with exercise.

Is HMB safe?

Yes. The International Society of Sports Nutrition confirms HMB is safe for long-term use with no negative effects on glucose or insulin.

How should HMB be taken?

HMB is best absorbed and utilized by the body when taken with vitamin D3. After that, consistency is more important than timing to maximize your muscle-building benefits.