HMB (Beta-Hydroxy Beta-Methylbutyrate)

What It Is:
A leucine metabolite claimed to reduce muscle breakdown and aid recovery.

What It’s Used For:

• Preserving lean mass during cutting or detraining

• Supporting recovery in beginners or older adults

Typical Dose:

• 3 g daily, split across the day

Side Effects:

• Extremely safe; minimal GI discomfort possible

Why It’s Rated 2/5:
Some benefit for untrained or elderly users, but mixed evidence for trained athletes — mild edge at best.