HMB is a metabolite of the amino acid leucine. It’s also found in foods like alfalfa, fish and citrus fruit

HMB is stored in the muscle and is vital to muscle function. It is used to protect and repair muscle cell membranes and has also been found to increase muscle protein production and slow down muscle protein breakdown. 

HMB has gained popularity as a dietary supplement after being discovered in the 1990s by Dr Steve Nissen, a professor at Iowa State University. Dr Nissen carried out the first research on HMB showing that supplementing with 3g/d improved strength and muscle mass in resistance trained athletes. 

Since then HMB has been widely studied in many athletic populations by various researchers across the globe. In  2013 the International Society of Sports Nutrition (ISSN) published a position stand stating that HMB improves strength, power and endurance performance in training athletes.

Taking HMB increases strength gains when training involves movements like deadlifts, squats and bench press.

HMB speeds improvements in endurance performance when training involves running, cycling and rowing.

Increases muscle mass gains when training to increase strength.

Reduces blood indicators of muscle cell damage after high training loads.

Reduces the recovery time needed between training sessions.

Found to have a number of health benefits such as reduced blood pressure and cholesterol level.

HMB works by slowing protein breakdown and speeding up protein synthesis in repair. HMB is also a vital structural component used to maintain the integrity of muscle cell membranes, preventing them from damage and supporting rebuild.


HMB is important in muscle health. It is stored in the muscles and used to build, maintain and repair muscle cells.


HMB is bound to Calcium to keep it stable as a powder and more soluble in water. Calcium is also good for bone health. Evidence from cancer studies suggests that HMB may inhibit the ubiquitin-proteasome proteolytic pathway, a series of chemical reactions that work to break down muscle protein.


This means you are less likely to lose muscle mass through damage or inactivity. HMB is also thought to stimulate the production of muscle protein to be used in the muscle adaptation process through a series of chemical process collectively called the m-TOR pathway.

Considering the way that HMB is thought to work, it is likely to be more beneficial to athletes that experience muscle damage and soreness on a regular basis. This is especially relevant for pre-season training, and constantly varied training methods such as CrossFit. Learn the benefits of HMB for CrossFit athletes here.


In endurance athletes this means that muscles rapidly change to become more energy efficient whereas in the strength athlete muscle cells will grow more quickly to generate more power. Overall, using HMB enhances your recovery from, and adaptation to all types of training. It is a product that can be used by all athletes that are training hard, and at high volume, regardless of their sporting event. Constantly varied functional fitness programs like CrossFit as well as weightlifting and powerlifting are well known for causing frequent muscle soreness.

HMB has a very bitter taste, so usually comes in capsule form or a blended and flavored powder. Research shows it is cleared from your body quite quickly, so you’ll need to take it 2-3x a day for the best results (we suggest 2x, am and pm). Blonyx HMB Sport comes in a capsule. Our HMB+ Creatine is an unflavored powder that can be mixed with your favourite smoothie, protein shake, or taken on its own.

If you’re training for performance

NOTE:  

HMB supports muscle adaptation and recovery. It will be less effective if you’re not training at your limits/at a higher intensity to get this adaptation. Don’t be afraid to push your limits when using HMB. 

Week 1-2: 

Your muscle levels of HMB will be increasing and you’ll start to notice that you aren’t quite as sore as you usually are after training. 

Week 3-4: 

This is when you’ll start to notice some performance improvements. You’ll feel fresher when training, feel more recovered and able to train at a higher intensity (which you should do)

Month 2 of regular training: You’ll be able to train at a higher intensity and more frequently with the body able to handle the volume. The progress you make will start to speed up, regardless of the training you do. If you’re measuring performance, this is when you’ll start to see impact. 

If you’re recovering from injury:

If you’re taking HMB to prevent muscle loss through injury or inactivity you’ll notice the impact of taking HMB in the return-to-sport process. You’ll have lost less power, strength and muscle mass, cutting your return time. 

Anecdotally, we find that many athletes report that they notice when they stop taking HMB. They report a noticeable increase in training induced soreness.