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Nutrition

Ergogenic Evidence Tier C HMB Muscle Claim

Ergogenic evidence tier C HMB muscle claim markets anti-catabolic support—evidence is mixed versus adequate protein and resistance training alone.

Ergogenic evidence tier C HMB muscle claim markets anti-catabolic support—evidence is mixed versus adequate protein and resistance training alone. Deficit phases and older adults show modest signals in some trials—not a tier A default.

Three grams daily is typical dose studied. Food and sleep still dominate.

Common questions

  • Is HMB worth taking?

    Evidence is mixed against solid protein and training. It is tier C—consider only after food, sleep, and tier A basics are covered.

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Creatine Monohydrate Starter Guide: Dosing, Timing, Hydration, and Myths →

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