KaydedilenlerDerginizi ekleyin

Dergiler / Abant Sağlık Bilimleri ve Teknolojileri Dergisi / 2026 / Cilt: 6 Sayı: 1

Sporcularda β-Hidroksi-β-Metilbütirat (HMB) Kullanımının Fiziksel Performans Üzerine Etkileri: Kapsamlı Bir İnceleme

The Effects of β-Hydroxy-β-Methylbutyrate (HMB) Use on Physical Performance in Athletes: A Comprehensive Review

Yakup Enes Çam(Bitlis Eren Üniversitesi)0000-0001-8787-5560
Didem Önay Derin(SELÇUK ÜNİVERSİTESİ)0000-0003-0624-5714
Sayfa
59–71
Yayın Tarihi
2026-04-27
DOI
—
🏛️Bu makalenin bibliyografik verileri ve tam metin bağlantısı DergiPark üzerinden sağlanmıştır.
DergiPark Kaydı ↗
✨

Yapay Zeka Hızlı Bakış & Çıkarımlar

AI Insight
⚡ TL;DR(1 Cümlede Hızlı Çıkarım)

Sonuç olarak, mevcut kanıtlar doğrultusunda HMB güvenilir ve etkin bir ergojenik destek olarak değerlendirilmekle birlikte, etkinliği bireysel antrenman durumu ve kullanılan forma göre değişiklik gösterebilmektedir.

📌 3 Maddede Bu Makale

🎯
Amaç & Hipotez:Sporcu beslenmesi disiplininde; atletik performansı desteklemek, toparlanmayı hızlandırmak ve vücut kompozisyonunu optimize etmek amacıyla kullanılan ergojenik destekler önemli bir yer tutmaktadır.
📊
Temel Bulgular & Veri:Bu derlemenin amacı; HMB’nin sporcu beslenmesindeki rolünü, etki mekanizmalarını ve iki ana formu olan HMB-Kalsiyum (HMB-Ca) ile HMB-Serbest Asit'in (HMB-FA) fiziksel performans, vücut kompozisyonu ve kas hasarı üzerindeki etkilerini güncel literatür ışığında analiz etmektir.
💡
Sonuç & Katkı:Sonuç olarak, mevcut kanıtlar doğrultusunda HMB güvenilir ve etkin bir ergojenik destek olarak değerlendirilmekle birlikte, etkinliği bireysel antrenman durumu ve kullanılan forma göre değişiklik gösterebilmektedir.
🔬Tür:Literatür & Derleme Çalışması
📍Kapsam:Genişletilmiş Akademik Örneklem
⚙️Değişkenler:Sporcu beslenmesi · β-hidroksi-β-metilbütirat (HMB) · Ergojenik destek

Özet

Sporcu beslenmesi disiplininde; atletik performansı desteklemek, toparlanmayı hızlandırmak ve vücut kompozisyonunu optimize etmek amacıyla kullanılan ergojenik destekler önemli bir yer tutmaktadır. Bu takviyeler arasında öne çıkan bileşiklerden biri, esansiyel bir amino asit olan lösinin metaboliti β-hidroksi-β-metilbütirat (HMB)’tır. Bu derlemenin amacı; HMB’nin sporcu beslenmesindeki rolünü, etki mekanizmalarını ve iki ana formu olan HMB-Kalsiyum (HMB-Ca) ile HMB-Serbest Asit'in (HMB-FA) fiziksel performans, vücut kompozisyonu ve kas hasarı üzerindeki etkilerini güncel literatür ışığında analiz etmektir. Mevcut çalışmalar incelendiğinde, HMB'nin anti-katabolik ve anabolik mekanizmalarla çalıştığı, özellikle biyokimyasal sinyal yollarının uyarılması aracılığıyla kas kütlesi ve kuvvet artışlarını desteklediği görülmektedir. HMB takviyesinin direnç antrenmanlarıyla birleştirildiğinde yağsız vücut kütlesi ve kuvvet kazanımlarını desteklediği, dayanıklılık sporcularında ise aerobik kapasiteyi iyileştirebildiği belirlenmiştir. Sonuç olarak, mevcut kanıtlar doğrultusunda HMB güvenilir ve etkin bir ergojenik destek olarak değerlendirilmekle birlikte, etkinliği bireysel antrenman durumu ve kullanılan forma göre değişiklik gösterebilmektedir.

Abstract

In the discipline of sports nutrition, ergogenic aids utilized to enhance athletic performance, accelerate recovery, and optimize body composition occupy a prominent position. Among these supplements, one of the most prominent compounds is β -hydroxy-β-methylbutyrate (HMB), a metabolite of the essential amino acid leucine. The aim of this review is to analyze the role of HMB in sports nutrition, its mechanisms of action, and the effects of its two primary forms—HMB-Calcium (HMB-Ca) and HMB-Free Acid (HMB-FA)—on physical performance, body composition, and muscle damage, in the light of current literature.An examination of existing studies reveals that HMB operates through anti-catabolic and anabolic mechanisms, supporting increases in muscle mass and strength, particularly through the stimulation of biochemical signaling pathways. It has been determined that HMB supplementation supports lean body mass and strength gains when combined with resistance training, while it may enhance aerobic capacity in endurance athletes. In conclusion, based on the available evidence, HMB is considered a reliable and effective ergogenic aid, although its effectiveness may vary depending on individual training status and the form used.

🔖

Bu Makaleye Atıf Yap

Çam, Y. E., Derin, D. Ö. (2026). Sporcularda β-Hidroksi-β-Metilbütirat (HMB) Kullanımının Fiziksel Performans Üzerine Etkileri: Kapsamlı Bir İnceleme. Abant Sağlık Bilimleri ve Teknolojileri Dergisi, Cilt: 6 Sayı: 1, 59–71. https://ajindex.com/articles/1607514

📄 Tam Metin PDF Okuyucu

📄

PDF görüntüleyici hazırlanıyor...

Kaynakça (49)

  1. Stout JR, Kreider RB, Candow DG, Forbes SC, Rawson ES, Antonio B, et al. The birth of modern sports nutrition: tracing the path from muscle biopsies to creatine supplementation-A narrative review. Journal of the International Society of Sports Nutrition. 2025;22(sup1):2463373. doi: 10.1080/15502783.2025.2463373
  2. Fink HH, Mikesky AE. Practical applications in sports nutrition. 5th ed. Burlington, Massachusetts: Jones & Bartlett Learning; 2018.
  3. Robinson EH, Stout JR, Miramonti AA, Fukuda DH, Wang R, Townsend JR, et al. High-intensity interval training and β-hydroxy-β-methylbutyric free acid improves aerobic power and metabolic thresholds. Journal of the International Society of Sports Nutrition. 2014;11:16. doi:10.1186/1550-2783-11-16
  4. Wilson GJ, Wilson JM, Manninen AH. Effects of beta-hydroxy-beta-methylbutyrate (HMB) on exercise performance and body composition across varying levels of age, sex, and training experience: A review. Nutrition & Metabolism. 2008;5:1. doi:10.1186/1743-7075-5-1
  5. Burke LM, Castell LM, Casa DJ, Close GL, Costa RJ, Desbrow B, et al. International association of athletics federations consensus statement 2019: nutrition for athletics. International Journal of Sport Nutrition and Exercise Metabolism. 2019;29(2):73-84. doi:10.1123/ijsnem.2019-0065
  6. Nieman DC. Current and Novel Reviews in Sports Nutrition. Nutrients. 2021;13(8):2549. doi: 10.3390/nu13082549
  7. Kaczka P, Michalczyk MM, Jastrząb R, Gawelczyk M, Kubicka K. Mechanism of Action and the Effect of Beta-Hydroxy-Beta-Methylbutyrate (HMB) Supplementation on Different Types of Physical Performance - A Systematic Review. Journal of Human Kinetics. 2019;68:211–222. doi:10.2478/hukin-2019-0070
  8. Durkalec-Michalski K, Jeszka J, Podgórski T. The Effect of a 12-Week Beta-hydroxy-beta-methylbutyrate (HMB) Supplementation on Highly-Trained Combat Sports Athletes: A Randomised, Double-Blind, Placebo-Controlled Crossover Study. Nutrients. 2017;9(7):753. doi:10.3390/nu9070753
  9. Wilson JM, Lowery RP, Joy JM, Walters JA, Baier SM, Fuller JC Jr, et al. β-Hydroxy-β-methylbutyrate free acid reduces markers of exercise-induced muscle damage and improves recovery in resistance-trained men. The British Journal of Nutrition. 2013;110(3):538–544. doi:10.1017/S0007114512005387
  10. Zanchi NE, Gerlinger-Romero F, Guimarães-Ferreira L, de Siqueira Filho MA, Felitti V, Lira FS, Seelaender M, Lancha AH Jr. HMB supplementation: clinical and athletic performance-related effects and mechanisms of action. Amino Acids. 2011 Apr;40(4):1015-25. doi: 10.1007/s00726-010-0678-0.
  11. Pimentel GD, Rosa JC, Lira FS, Zanchi NE, Ropelle ER, Oyama LM, Oller do Nascimento CM, de Mello MT, Tufik S, Santos RV. β-Hydroxy-β-methylbutyrate (HMβ) supplementation stimulates skeletal muscle hypertrophy in rats via the mTOR pathway. Nutr Metab (Lond). 2011 Feb 23;8(1):11. doi: 10.1186/1743-7075-8-11.
  12. Alway SE, Pereira SL, Edens NK, Hao Y, Bennett BT. β-Hydroxy-β-methylbutyrate (HMB) enhances the proliferation of satellite cells in fast muscles of aged rats during recovery from disuse atrophy. Exp Gerontol. 2013 Sep;48(9):973-84. doi: 10.1016/j.exger.2013.06.005.
  13. Kaczka P, Kubicka K, Batra A, Maciejczyk M, Kopera E, Bira J, et al. Effects of Co-Ingestion of β-Hydroxy-β-Methylbutyrate and L-Arginine α-Ketoglutarate on Jump Performance in Young Track and Field Athletes. Nutrients. 2021;13(4):1064. doi:10.3390/nu13041064
  14. Durkalec-Michalski K, Jeszka J. The Effect of β-Hydroxy-β-Methylbutyrate on Aerobic Capacity and Body Composition in Trained Athletes. Journal of Strength and Conditioning Research. 2016;30(9):2617–2626. doi:10.1519/JSC.0000000000001361
  15. Lowery RP, Joy JM, Rathmacher JA, Baier SM, Fuller JC Jr, Shelley MC 2nd, et al. Interaction of Beta-Hydroxy-Beta-Methylbutyrate Free Acid and Adenosine Triphosphate on Muscle Mass, Strength, and Power in Resistance Trained Individuals. Journal of Strength and Conditioning Research. 2016;30(7):1843–1854. doi:10.1519/JSC.0000000000000482
  16. Gepner Y, Varanoske AN, Boffey D, Hoffman JR. Benefits of β-hydroxy-β-methylbutyrate supplementation in trained and untrained individuals. Research in Sports Medicine. 2019;27(2):204–218. doi: 10.1080/15438627.2018.1533470
  17. Fuller JC Jr, Sharp RL, Angus HF, Baier SM, Rathmacher JA. Free acid gel form of β-hydroxy-β-methylbutyrate (HMB) improves HMB clearance from plasma in human subjects compared with the calcium HMB salt. The British Journal of Nutrition. 2011;105(3):367–372. doi:10.1017/S0007114510003582
  18. Rathmacher JA, Pitchford LM, Stout JR, Townsend JR, Jäger R, Kreider RB, et al. International society of sports nutrition position stand: β-hydroxy-β-methylbutyrate (HMB). Journal of the International Society of Sports Nutrition. 2025;22(1):2434734. doi: 10.1080/15502783.2024.2434734
  19. Wilson JM, Fitschen PJ, Campbell B, Wilson GJ, Zanchi N, Taylor L, et al. International Society of Sports Nutrition Position Stand: beta-hydroxy-beta-methylbutyrate (HMB). Journal of the International Society of Sports Nutrition. 2013;10(1):6. doi:10.1186/1550-2783-10-6
  20. Durkalec-Michalski K, Czlapka-Matyasik M, Podgórski T, Marchelek-Myśliwiec M, Nowaczyk PM. High-dose medium-term HMB supplementation did not trigger body composition changes in trained and untrained males under usual conditions or high-intensity functional exercise. Frontiers in Nutrition. 2025;12:1681465. doi: 10.3389/fnut.2025.1681465
  21. McArdle WD, Katch FI, Katch VL. Sports and Exercise Nutrition. 4th ed. Philadelphia, USA: Lippincott Williams & Wilkins; 2012.
  22. Vukovich MD, Slater G, Macchi MB, Turner MJ, Fallon K, Boston T, et al. Beta-hydroxy-beta-methylbutyrate (HMB) kinetics and the influence of glucose ingestion in humans. The Journal of Nutritional Biochemistry. 2001;12(11):631–639. doi:10.1016/s0955-2863(01)00182-6
  23. Silva VR, Belozo FL, Micheletti TO, Conrado M, Stout JR, Pimentel GD, et al. β-hydroxy-β-methylbutyrate free acid supplementation may improve recovery and muscle adaptations after resistance training: a systematic review. Nutrition Research. 2017;45:1–9. doi: 10.1016/j.nutres.2017.07.008
  24. Peake J, Peiffer JJ, Abbiss CR, Nosaka K, Okutsu M, Laursen PB, et al. Body temperature and its effect on leukocyte mobilization, cytokines and markers of neutrophil activation during and after exercise. European Journal of Applied Physiology. 2008;102(4):391–401. doi:10.1007/s00421-007-0598-1
  25. Li YP, Reid MB. Effect of tumor necrosis factor-alpha on skeletal muscle metabolism. Current Opinion in Rheumatology. 2001;13(6):483–487. doi:10.1097/00002281-200111000-00005
  26. Panton LB, Rathmacher JA, Baier S, Nissen S. Nutritional supplementation of the leucine metabolite beta-hydroxy-beta-methylbutyrate (hmb) during resistance training. Nutrition. 2000;16(9):734–739. doi:10.1016/s0899-9007(00)00376-2
  27. Redd MJ, Hoffman JR, Gepner Y, Stout JR, Hoffman MW, Ben-Dov D, et al. The effect of HMB ingestion on the IGF-I and IGF binding protein response to high intensity military training. Growth Hormone & IGF Research. 2017;32:55–59. doi:10.1016/j.ghir.2016.10.003
  28. Townsend JR, Fragala MS, Jajtner AR, Gonzalez AM, Wells AJ, Mangine GT, et al. β-Hydroxy-β-methylbutyrate (HMB)-free acid attenuates circulating TNF-α and TNFR1 expression postresistance exercise. Journal of Applied Physiology. 2013;115(8):1173–1182. doi:10.1152/japplphysiol.00738.2013
  29. Kraemer WJ, Hatfield DL, Comstock BA, Fragala MS, Davitt PM, Cortis C, et al. Influence of HMB supplementation and resistance training on cytokine responses to resistance exercise. Journal of the American College of Nutrition. 2014;33(4):247–255. doi:10.1080/07315724.2014.911669
  30. Hoffman JR, Gepner Y, Stout JR, Hoffman MW, Ben-Dov D, Funk S, et al. β-Hydroxy-β-methylbutyrate attenuates cytokine response during sustained military training. Nutrition Research. 2016;36(6):553–563. doi:10.1016/j.nutres.2016.02.006
  31. Teixeira FJ, Matias CN, Monteiro CP, Valamatos MJ, Reis JF, Morton RW, et al. Leucine metabolites do not attenuate training-induced inflammation in young resistance trained men. Journal of Sports Sciences. 2019;37(17):2037–2044. doi:10.1080/02640414.2019.1617503
  32. Gonzalez AM, Stout JR, Jajtner AR, Townsend JR, Wells AJ, Beyer KS, et al. Effects of β-hydroxy-β-methylbutyrate free acid and cold water immersion on post-exercise markers of muscle damage. Amino Acids. 2014;46(6):1501–1511. doi:10.1007/s00726-014-1722-2
  33. McIntosh ND, Love TD, Haszard JJ, Osborne HR, Black KE. β-Hydroxy β-Methylbutyrate (HMB) Supplementation Effects on Body Mass and Performance in Elite Male Rugby Union Players. Journal of Strength and Conditioning Research. 2018;32(1):19–26. doi:10.1519/JSC.0000000000001695
  34. Teixeira FJ, Matias CN, Monteiro CP, Valamatos MJ, Reis JF, Batista A, et al. No effect of HMB or α-HICA supplementation on training-induced changes in body composition. European Journal of Sport Science. 2019;19(6):802–810. doi:10.1080/17461391.2018.1552723
  35. Fernández-Landa J, Fernández-Lázaro D, Calleja-González J, Caballero-García A, Córdova Martínez A, et al. Effect of Ten Weeks of Creatine Monohydrate Plus HMB Supplementation on Athletic Performance Tests in Elite Male Endurance Athletes. Nutrients. 2020;12(1):193. doi:10.3390/nu12010193
  36. Mangine GT, VanDusseldorp TA, Hester GM, Julian JM, Feito Y. The addition of β-Hydroxy β-Methylbutyrate (HMB) to creatine monohydrate supplementation does not improve anthropometric and performance maintenance across a collegiate rugby season. Journal of the International Society of Sports Nutrition. 2020;17(1):28. doi:10.1186/s12970-020-00359-4
  37. Maughan RJ, Burke LM, Dvorak J, Larson-Meyer DE, Peeling P, Phillips SM, et al. IOC consensus statement: dietary supplements and the high-performance athlete. British Journal of Sports Medicine. 2018;52(7):439–455. doi:10.1136/bjsports-2018-099027
  38. Gallagher PM, Carrithers JA, Godard MP, Schulze KE, Trappe SW. Beta-hydroxy-beta-methylbutyrate ingestion, part II: effects on hematology, hepatic and renal function. Medicine and Science in Sports and Exercise. 2000;32(12):2116–2119. doi: 10.1097/00005768-200012000-00023
  39. Baier S, Johannsen D, Abumrad N, Rathmacher JA, Nissen S, Flakoll P. Year-long changes in protein metabolism in elderly men and women supplemented with a nutrition cocktail of beta-hydroxy-beta-methylbutyrate (HMB), L-arginine, and L-lysine. JPEN Journal of Parenteral and Enteral Nutrition. 2009;33(1):71–82. doi: 10.1177/0148607108322403
  40. Baxter JH, Carlos JL, Thurmond J, Rehani RN, Bultman J, Frost D. Dietary toxicity of calcium beta-hydroxy-beta-methyl butyrate (CaHMB). Food and Chemical Toxicology. 2005;43(12):1731–1741. doi: 10.1016/j.fct.2005.05.016
  41. Courel-Ibáñez J, Vetrovsky T, Dadova K, Pallarés JG, Steffl M. Health Benefits of β-Hydroxy-β-Methylbutyrate (HMB) Supplementation in Addition to Physical Exercise in Older Adults: A Systematic Review with Meta-Analysis. Nutrients. 2019 Sep 3;11(9):2082. doi: 10.3390/nu11092082.
  42. Fitschen PJ, Wilson GJ, Wilson JM, Wilund KR. Efficacy of β-hydroxy-β-methylbutyrate supplementation in elderly and clinical populations. Nutrition. 2013 Jan;29(1):29-36. doi: 10.1016/j.nut.2012.05.005.
  43. Shirato M, Tsuchiya Y, Sato T, Hamano S, Gushiken T, Kimura N, et al. Effects of combined β-hydroxy-β-methylbutyrate (HMB) and whey protein ingestion on symptoms of eccentric exercise-induced muscle damage. Journal of the International Society of Sports Nutrition. 2016;13:7. doi:10.1186/s12970-016-0119-x
  44. Tsuchiya Y, Hirayama K, Ueda H, Ochi E. Two and Four Weeks of β-Hydroxy-β-Methylbutyrate (HMB) Supplementations Reduce Muscle Damage Following Eccentric Contractions. Journal of the American College of Nutrition. 2019;38(4):373–379. doi:10.1080/07315724.2018.1528905
  45. Tsuchiya Y, Ueda H, Sugita N, Ochi E. Low Dose of β-Hydroxy-β-Methylbutyrate (HMB) Alleviates Muscle Strength Loss and Limited Joint Flexibility following Eccentric Contractions. Journal of the American College of Nutrition. 2021;40(3):211–218. doi:10.1080/07315724.2020.1752330
  46. Wilson JM, Lowery RP, Joy JM, Andersen JC, Wilson SM, Stout JR, et al. The effects of 12 weeks of beta-hydroxy-beta-methylbutyrate free acid supplementation on muscle mass, strength, and power in resistance-trained individuals: a randomized, double-blind, placebo-controlled study. European Journal of Applied Physiology. 2014;114(6):1217–1227. doi:10.1007/s00421-014-2854-5
  47. Durkalec-Michalski K, Jeszka J. The efficacy of a β-hydroxy-β-methylbutyrate supplementation on physical capacity, body composition and biochemical markers in elite rowers: a randomised, double-blind, placebo-controlled crossover study. Journal of the International Society of Sports Nutrition. 2015;12:31. doi:10.1186/s12970-015-0092-9
  48. Miramonti AA, Stout JR, Fukuda DH, Robinson EH, Wang R, La Monica MB, et al. Effects of 4 Weeks of High-Intensity Interval Training and β-Hydroxy-β-Methylbutyric Free Acid Supplementation on the Onset of Neuromuscular Fatigue. Journal of Strength and Conditioning Research. 2016;30(3):626–634. doi:10.1519/JSC.0000000000001140
  49. Stahn AC, Maggioni MA, Gunga HC, Terblanche E. Combined protein and calcium β-hydroxy-β-methylbutyrate induced gains in leg fat free mass: a double-blinded, placebo-controlled study. Journal of the International Society of Sports Nutrition. 2020;17(1):16. doi:10.1186/s12970-020-0336-1