The Summary
In a triple-blind trial, 90 men (53 trained, 37 untrained) took either liquid HMB (90 mg/kg fat-free mass daily) or a placebo across two 3-week phases: habitual lifestyle followed by adding two weekly high-intensity functional training sessions. Combining HMB with exercise significantly increased VO2max and power output at the anaerobic threshold and respiratory compensation point in trained men, while untrained men saw smaller gains in high-intensity markers. However, isometric leg strength did not improve in either group, showing that HMB combined with functional exercise specifically enhances stamina rather than pure strength.
Why this is interesting
HMB is best known as a muscle-building supplement for lifters, leaving its stamina benefits largely overlooked. This trial reveals that tailored, high-dose liquid HMB acts as an effective stamina booster when combined with high-intensity functional workouts. The benefits were much stronger in trained athletes, suggesting conditioning helps maximize the supplement's effects. If you already train hard and want to push your anaerobic threshold and power output without adding bulk, liquid HMB could be an effective nutritional tool to elevate your performance.