HMB is sold to preserve lean mass, yet a 2026 meta-analysis of 13 trials in adults over 50 found no muscle benefit. Here is what the evidence does support.
Sports Nutrition
Pre-workout ingredients graded one by one — beetroot, caffeine, beta-alanine and the nitric oxide claims, each rated against the evidence behind it.
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What's Actually in Your Pre-Workout? An Evidence Grade for Every Ingredient
NIH evidence grades for every pre-workout ingredient: caffeine strong, beetroot moderate, arginine weak, plus the timing conflict in almost every blend.