HMB
May help with muscle retention and recovery in specific contexts.
Educational only — not medical advice. BodEvo summarizes research cautiously and labels estimates as estimates. Talk to a physician or registered dietitian before starting any supplement, diet, or training program.
What the evidence says
Mixed. Most benefit seen in untrained individuals or during muscle atrophy.
Typical dose & timing
Dose: 3 g/day
Timing: Daily.
Role in a stack
Niche muscle retention support.
Redundancy check:
Cautions & safety
Less useful for trained lifters already eating adequate protein.
Generally safe.
Best for
older lifters · beginners · hard cuts · return-to-training phases
References
- HMB supplementation: a systematic review. Journal of the International Society of Sports Nutrition (2014)
Evidence is mixed. HMB shows benefit primarily in untrained individuals and during muscle atrophy phases. Less effective for trained lifters already meeting protein needs.
Use it in the app: open the Supplement Library and Stack Builder — free, local-first, no account required.