Only 3 GRAMS Slashes Muscle Damage by 50% (it's Not Creatine)
By David Fredrickson (Staying Fit After 50)
Published Loading...
N/A views
N/A likes
AI Summary of "Only 3 GRAMS Slashes Muscle Damage by 50% (it's Not Creatine)"
Get instant insights and key takeaways from this YouTube video by David Fredrickson (Staying Fit After 50).
HMB-B Function and Misconceptions
π HMB-B (beta hydroxy beta methylbutyrate) is a metabolite of leucine, with the body naturally producing about $0.3$ grams daily.
π§ The compound was historically marketed incorrectly as a hypertrophy (muscle-building) shortcut since the late 1990s, despite limited evidence supporting this claim.
π‘οΈ The strongest and most consistent effect of HMB-B is protecting existing muscle from unnecessary breakdown and accelerating recovery, rather than building new muscle.
π A study showed that HMB-B ($3$ grams) reduced muscle damage markers (creatine kinase) by two-thirds compared to placebo ( spike vs spike).
Mechanism of Muscle Protection
π¬ HMB-B achieves muscle protection by stabilizing cell membranes damaged during intense exercise, reducing leakage of enzymes like creatine kinase.
π Mechanistically, HMB-B metabolizes into HMG-CoA, a precursor for cholesterol synthesis, which reinforces the structural integrity of muscle cell membranes.
π Supplementation consistently shows the downregulation of protein breakdown pathways following strenuous workouts.
Hormonal Effects from Recent Analysis
π¬ A June 2025 meta-analysis indicated HMB-B significantly increased testosterone levels with a large effect size of $0.82$.
π€· Strangely, this rise in testosterone occurred without any corresponding change in cortisol, growth hormone, or IGF-1 levels, suggesting a targeted mechanism possibly related to cholesterol availability.
β οΈ Researchers caution that the magnitude of this testosterone increase is small, and its real-world impact remains unknown currently.
Targeted Populations for HMB-B Use
πΆ HMB-B is most effective for beginners experiencing initial resistance training stress or experienced athletes undertaking unusually intense training blocks.
π΅ The supplement is highly beneficial for older adults (over 65), where it improves strength and preserves muscle mass more effectively than training alone.
π The benefits diminish for well-trained athletes maintaining their usual routine due to the repeat bout effect, where muscles become less vulnerable over time.
Dosage and Timing Recommendations
π The standard research-backed dose is $3$ grams per day, typically split into three $1$ gram servings for stable levels.
β³ For protective effects, consistency is key; supplementation should begin at least two weeks before an intense training block to build tissue levels.
π¨ The free acid form absorbs faster, recommending intake $30$ to $60$ minutes pre-training, while calcium HMB-B (slower absorbing) should be taken $1$ to $2$ hours before training.
Key Points & Insights
β‘οΈ HMB-B's primary role is muscle preservation and recovery, not initial muscle building; do not expect shortcuts.
β‘οΈ Older adults should consider HMB-B, as the ISSN recommends it for aging populations due to fragile muscle cell membranes.
β‘οΈ For maximal benefit, supplement consistently for a minimum of two weeks before anticipating reduced muscle damage, as effects are cumulative.
β‘οΈ The observed testosterone increase is an interesting side effect but should not be the primary motivation for taking HMB-B.
πΈ Video summarized with SummaryTube.com on Dec 04, 2025, 12:16 UTC
Related Products
Find relevant products on Amazon related to this video
As an Amazon Associate, we earn from qualifying purchases
πTranscript
Loading transcript...
πVideo Description
TranslateUpgrade
Discover the powerful supplement that slashes muscle damage by 50% with just 3 grams per day. If you're looking for a way to reduce muscle soreness and fatigue after a workout, you might be surprised to learn that it's not creatine that's the answer. HMB, or beta-Hydroxy beta-Methylbutyrate, is a supplement that has been shown to have numerous benefits for muscle growth and recovery. But does HMB work, and what are the benefits of taking an HMB supplement? In this video, we'll delve into the science behind HMB and explore its effects on muscle recovery, growth, and fatigue relief. We'll also discuss the optimal HMB dosage and whether it's safe to use as a supplement. If you're looking for the best supplements for recovery after a workout, you might want to consider adding HMB to your routine. With its ability to reduce muscle fatigue, pain, and soreness, HMB could be the key to taking your workouts to the next level. So, is HMB worth it, and should you take it as part of your workout recovery regimen? Watch to find out more about this powerful supplement and how it can help you achieve your fitness goals.
Chapters:
00:00 Introduction to Muscle Damage Reduction
00:48 The Misunderstood Compound: HMB
02:04 How HMB Works: Mechanisms and Benefits
04:05 New Findings: HMB and Hormones
05:40 Who Benefits Most from HMB?
07:20 HMB for Older Adults
08:29 How to Supplement HMB Effectively
09:23 Final Thoughts and Recommendations
π¬Research Links:
Main Testosterone Study (2025):
* Frontiers in Nutrition meta-analysis: https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2025.1582135/full
* PubMed Central version: https://pmc.ncbi.nlm.nih.gov/articles/PMC12224445/
Muscle Damage & Recovery:
* Mini-review on HMB and muscle damage: https://pmc.ncbi.nlm.nih.gov/articles/PMC9925108/
* Wilson et al. study on HMB-FA reducing muscle damage: https://pmc.ncbi.nlm.nih.gov/articles/PMC4019830/
* International Society of Sports Nutrition Position Stand: https://jissn.biomedcentral.com/articles/10.1186/1550-2783-10-6
* Full ISSN Position Stand (2024 updated): https://www.tandfonline.com/doi/full/10.1080/15502783.2024.2434734
Training Status Effects:
* Wilson et al. review on age, sex, and training experience: https://pmc.ncbi.nlm.nih.gov/articles/PMC2245953/
Older Adults/Sarcopenia:
* HMB in older diseased populations: https://pmc.ncbi.nlm.nih.gov/articles/PMC5882564/
* HMB and skeletal muscle in health and disease: https://pmc.ncbi.nlm.nih.gov/articles/PMC5566641/
Earlier Meta-Analyses on Testosterone/Cortisol:
* 2020/2022 meta-analysis on exercise-induced hormonal responses: https://pmc.ncbi.nlm.nih.gov/articles/PMC9469850/
General Reference:
* Examine.com HMB page (good for dosing/safety overview): https://examine.com/supplements/hmb/
* Wikipedia (surprisingly well-referenced): https://en.wikipedia.org/wiki/Ξ-Hydroxy_Ξ²-methylbutyric_acid
β¬οΈ Discount Codes & Affiliate Links β¬οΈ
https://www.samedaysupplements.com/
(Discount Code: M2M)
https://nutricartel.com/
(15% off code: M2M )
https://www.vintage-muscle.com/
(28% off code: M2M)
π₯Don't forget to check out my other reviews! (Search YouTube: David Fredrickson (THEN TYPE WHAT YOUR LOOKING FOR.)
π₯Follow me on Instagram: https://www.instagram.com/ds.fredrickson/
π₯Checkout our website: https://https://davidfredrickson.com/
π₯SUBSCRIBE TO THE CHANNEL for fitness content, supplement reviews, bodybuilding information and tips.
#healthtips #recovery #longevity
Full video URL: youtube.com/watch?v=0oLGTSRYkaw
Duration: 20:08
Recently Summarized Videos
πRelated Tags
does hmb workfatigue reliefhmbhmb benefitshmb dosagehmb effectshmb muscle growthhmb sciencehmb supplementhmb supplement benefitsmuscle growthmuscle recoverymuscle recovery supplementmuscle sorenessreduce fatiguereduce muscle fatiguereduce muscle painreduce muscle sorenesssupplement safetywhat is hmbworkout recoveryis hmb worth itbest supplements for recoverybest supplements for recovery after workoutshould i take hmb
Total Video Summary Page Visits :4
AI Summary of "Only 3 GRAMS Slashes Muscle Damage by 50% (it's Not Creatine)"
Get instant insights and key takeaways from this YouTube video by David Fredrickson (Staying Fit After 50).
HMB-B Function and Misconceptions
π HMB-B (beta hydroxy beta methylbutyrate) is a metabolite of leucine, with the body naturally producing about $0.3$ grams daily.
π§ The compound was historically marketed incorrectly as a hypertrophy (muscle-building) shortcut since the late 1990s, despite limited evidence supporting this claim.
π‘οΈ The strongest and most consistent effect of HMB-B is protecting existing muscle from unnecessary breakdown and accelerating recovery, rather than building new muscle.
π A study showed that HMB-B ($3$ grams) reduced muscle damage markers (creatine kinase) by two-thirds compared to placebo ( spike vs spike).
Mechanism of Muscle Protection
π¬ HMB-B achieves muscle protection by stabilizing cell membranes damaged during intense exercise, reducing leakage of enzymes like creatine kinase.
π Mechanistically, HMB-B metabolizes into HMG-CoA, a precursor for cholesterol synthesis, which reinforces the structural integrity of muscle cell membranes.
π Supplementation consistently shows the downregulation of protein breakdown pathways following strenuous workouts.
Hormonal Effects from Recent Analysis
π¬ A June 2025 meta-analysis indicated HMB-B significantly increased testosterone levels with a large effect size of $0.82$.
π€· Strangely, this rise in testosterone occurred without any corresponding change in cortisol, growth hormone, or IGF-1 levels, suggesting a targeted mechanism possibly related to cholesterol availability.
β οΈ Researchers caution that the magnitude of this testosterone increase is small, and its real-world impact remains unknown currently.
Targeted Populations for HMB-B Use
πΆ HMB-B is most effective for beginners experiencing initial resistance training stress or experienced athletes undertaking unusually intense training blocks.
π΅ The supplement is highly beneficial for older adults (over 65), where it improves strength and preserves muscle mass more effectively than training alone.
π The benefits diminish for well-trained athletes maintaining their usual routine due to the repeat bout effect, where muscles become less vulnerable over time.
Dosage and Timing Recommendations
π The standard research-backed dose is $3$ grams per day, typically split into three $1$ gram servings for stable levels.
β³ For protective effects, consistency is key; supplementation should begin at least two weeks before an intense training block to build tissue levels.
π¨ The free acid form absorbs faster, recommending intake $30$ to $60$ minutes pre-training, while calcium HMB-B (slower absorbing) should be taken $1$ to $2$ hours before training.
Key Points & Insights
β‘οΈ HMB-B's primary role is muscle preservation and recovery, not initial muscle building; do not expect shortcuts.
β‘οΈ Older adults should consider HMB-B, as the ISSN recommends it for aging populations due to fragile muscle cell membranes.
β‘οΈ For maximal benefit, supplement consistently for a minimum of two weeks before anticipating reduced muscle damage, as effects are cumulative.
β‘οΈ The observed testosterone increase is an interesting side effect but should not be the primary motivation for taking HMB-B.
πΈ Video summarized with SummaryTube.com on Dec 04, 2025, 12:16 UTC
Related Products
Find relevant products on Amazon related to this video
As an Amazon Associate, we earn from qualifying purchases
Loading Similar Videos...
Recently Summarized Videos
Get the Chrome Extension
Summarize youtube video with AI directly from any YouTube video page. Save Time.
Install our free Chrome extension. Get expert level summaries with one click.