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Product user guide

HMB Sport

Helps protect muscle through hard training blocks.

Overview

1Take 3 grams per day, divided into 2 doses.
2Take HMB every day, including rest days.
3Start at least 2 weeks before a new training block or competition.
4Consistency matters more than timing.

Your daily dose

6 capsules a day

Morning

3 capsules (1.5 g)

Evening

3 capsules (1.5 g)

Each HMB Sport capsule contains 0.5 g of calcium HMB. The recommended dose is 6 capsules per day (for a total of 3 g of HMB), split into two servings:

Take HMB Sport every day, including rest days.

How to take HMB Sport

Should I adjust my dose for body weight?

For most athletes, no. The standard protocol is a fixed 3 g of calcium HMB per day, which is the dose used in most HMB research.

The International Society of Sports Nutrition (ISSN) position stand suggests a weight-based dose of about 38 mg per kg of body weight per day. Here's what that works out to per day:

50 kg athlete → ~1.9 g → 4 capsules
60 kg athlete → ~2.3 g → 5 capsules
70 kg athlete → ~2.7 g → 5 capsules
80 kg athlete → ~3.0 g → 6 capsules
90 kg athlete → ~3.4 g → 7 capsules
100 kg athlete → ~3.8 g → 8 capsules

If you are unsure, stick to 3 g per day.

What's the maximum dose?

An 8-week controlled trial found that ~6 grams per day of HMB was well tolerated. However, it did not find any extra lean-mass benefit from taking 6 grams compared to 3 grams. For that reason, we generally don't recommend taking more than 3 grams per day. The exception is if you are over 80 kg. In that case, you may want to dose at 38 mg per kg of bodyweight.

What if I miss a dose?

If you remember later the same day, take it, even if it's close to your next dose. If you don't remember until the next day, skip it and continue with your normal schedule.

Timing

When to start and how long to take HMB.

Is there a loading phase for HMB?

No loading dose is needed. However, benefits take a couple of weeks of daily use to appear, so start HMB Sport at least 2 weeks before a new training block that's likely to cause muscle damage. We also recommend starting HMB at least 2 weeks before any competition so you can see how your body will react to it.

Do I need to time my HMB dose?

It may help, but isn’t essential. The ISSN suggests taking calcium HMB about 60 to 120 minutes before exercise, and some research shows that this may provide some additional performance benefits. The theory is that this allows HMB time to reach peak concentration in your bloodstream.

However, the additional benefits of taking it right before training seem to be slight. HMB mainly works through consistent daily use. So, if it fits your schedule, you can time one of your daily doses so it's before your training session. If not, there's no need to rearrange your training around it. Taking it every day matters more than timing it perfectly.

Should I take it on rest days?

Yes. Many of HMB's benefits build over weeks of daily supplementation rather than from a single dose, so take it every day, even on rest days.

How long should I take HMB?

You should take it consistently, not just around hard workouts. Research shows that some effects become more noticeable after several weeks of daily use, and ISSN points to evidence supporting supplementation starting about two weeks before a new or significantly increased training load.

Taking HMB with Food, Water, and Other Supplements

FAQ

Food, water and other supplements.

Should I take HMB with food?

Practical takeaway: If you want HMB levels to peak during training, take your dose on an empty stomach about an hour beforehand, or allow around 2 hours if you take it with a meal. Otherwise, take it whenever is most convenient. Consistent intake matters more than rearranging your meal and training schedule around HMB supplementation.

You can take it with or without food. One study compared HMB taken alone with HMB taken alongside a large dose of glucose (75 g):

HMB alone: blood levels peaked at about 60 minutes, reaching roughly 488 nmol/mL.
HMB with glucose: the peak was delayed to about 116 minutes and was lower, at roughly 352 nmol/mL.

However, the total amount of HMB excreted in urine over the following 36 hours was similar in both cases. This suggests that carbohydrate slows HMB absorption but doesn't significantly reduce how much your body absorbs overall.

Do I need to take HMB with water?

You can take HMB Sport capsules with water or any other drink you prefer. There's no evidence that your choice of drink affects how well HMB is absorbed.

Can I take HMB with creatine?

Yes. HMB and creatine are safe to take together, and many athletes combine them because they do different jobs:

Creatine supports performance. It increases your muscles' creatine stores, helping regenerate ATP during short, high-intensity efforts. That means more power, more strength, and higher-quality training sessions.
HMB supports recovery and muscle retention. It promotes muscle protein synthesis and reduces muscle protein breakdown, so your muscles recover and adapt more effectively.

Together, they support both the work you put in and how your body responds to it. That's why Blonyx offers HMB+ Creatine, combining both in one product. If you'd rather avoid the water-weight gain that can come with creatine, HMB Sport on its own is the better choice.

Can I take HMB Sport with other supplements?

Yes. There are no known interactions between HMB and common sports supplements such as caffeine, carbohydrate gels, and protein powders. If you take medication or have a medical condition, check with your doctor before adding any new supplement.

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Works well with