Using HMB With Creatine | Does it Offer Any Benefit?
HMB has become a major topic in the supplement and fitness industry but what exactly is it?
To be specific, HMB is an active metabolite of Leucine that has been shown to help reduce muscle protein breakdown. This also means that HMB has great anti-catabolic properties to help you from catabolism of the muscle, which is the muscle breaking down. 
Although there is no harm in using HMB and creatine separately, combining HMB and creatine can provide significant benefits. Studies have demonstrated that combining HMB and creatine can have a synergistic effect, resulting in improvements in endurance, strength, and body composition, including the reduction of fat mass and the prevention of muscle loss.
When it comes to muscle breakdown, this is something no one wants to deal with and people will take appropriate measures to prevent this from happening. HMB has been a newer, game-changing factor to prevent muscle breakdown and help you achieve your goals more quickly than not taking it.
Why Should I Take HMB?
If HMB can prevent even a fraction of muscle atrophy from happening, then why not take advantage?
Let's break down HMB and why it's important...
HMB, as mentioned above, is a metabolite of L-Leucine. Leucine is an important amino acid which works to regulate protein synthesis. If your body did not produce Leucine, which your body may not be producing enough of, you would not be able to gain muscle or even repair muscle hindering your recovery time frame.
Think of HMB as the concentrated, crucial component of what makes Leucine great.
The Science Behind HMB
The full scientific strand for HMB is β-Hydroxy β-Methylbutyrate.
HMB or Beta-Hydroxy Beta-Methylbutyrate has been heavily researched and some sources say this is one of the most studied ingredients when it comes to the supplement industry.
The science behind Beta-Hydroxy Beta-Methylbutyrate is very promising considering how many scientific studies and research has been documented.
Some research has even shown that adding HMB to your diet via supplementation, specifically 2-3 grams per day, has been shown to improve athletic performance in training athletes. [3,4,5,6,7,8,9]
Leucine or HMB?
Since HMB is an active metabolite of L-Leucine, why not just take Leucine?
This is a great question and is highly debatable because Leucine on it's own is a great amino acid. However, Only about 5% of Leucine is actually turned into HMB.
Your body will actually create HMB by breaking down Leucine.
If your goal is to increase muscle mass, speed up recovery and prevent catabolism (muscle breakdown & atrophy), then we highly suggest you supplement HMB.
What is Creatine Monohydrate?
If you are interested in supplementing HMB with Creatine Monohydrate, then we are assuming you know about Creatine and the benefits of supplement it.
However, let's go over what Creatine Monohydrate is just in case you need a refresher course.
Creatine Monohydrate has been shown to be one of the most reliable things to supplement if you are looking to gain muscle and increase your energy output while you workout. Creatine Monohydrate is commonly sold as a powder, could be flavored or unflavored, but it is also sold as a capsule too.
Taking Creatine Monohydrate is a staple in your supplementation if you want to gain weight and get more effective results from your lifts. To make things even clearer, Creatine pulls water in your muscle cells which in turn helps increase protein synthesis.
Creatine Blends VS Creatine Monohydrate
Since Creatine Monohydrate has been shown effective, multiple companies try to make their own version of a Creatine supplement that features multiple versions of Creatine or even a blend.
In our opinion, you will get the same results with just taking a basic Creatine Monohydrate.
How do you know if it is Creatine Monohydrate in the supplement you are taking? Another great question! A great way to know if the Creatine you are taking is simply Creatine Monohydrate, is to look for the patented form called Creapure®.
Why combine HMB with Creatine Monohydrate?
If you have read the entirety of this article so far, you can probably put the pieces together why, when HMB and Creatine Monohydrate are combined, you create a superb product.
HMB and Creatine Monohydrate, when combined, have been shown to increase endurance, enhance strength, help decrease fat mass and even prevent lean muscle loss.
This sounds like the exact combination any serious athlete or bodybuilder would love to have and the effectiveness is extraordinary.
Let's simplify this even further to make things easier...
- The HMB helps prevent muscle breakdown while also aiding in recovery
- The Creatine Monohydrate helps you gain muscle mass and helps your energy output while lifting
Who Benefits from HMB + Creatine?
The combination of HMB and Creatine can pretty much benefit anyone who has some sort of athleticism.
Whether you are an Olympic Athlete, Bodybuilder, CrossFit Participant, Gymnast, Sports Athlete, Strongman or even just someone who loves to workout; combining Creatine Monohydrate and HMB is a must.
Should Athletes combine HMB & Creatine?
Athletes most likely will benefit even more from HMB and Creatine because they need an effective muscle recovery and also a way to gain lean muscle mass.
Drug Testing Concerns/Legality
Since we can't speak for all the supplements that may claim to have HMB and Creatine Monohydrate, we will talk about our product specifically.
Rest assured, you will not have to worry about taking our HMB + Creatine Supplement.
Why StrengthSeries Creapure HMB?
The answer here is simple.
Transparent Labs uses clinically effective dosages of HMB and Creatine Monohydrate. We also use zero artificial sweeteners, zero colored dyes, zero unnecessary fillers and no harmful additives.
- 5 grams of Creapure
- 2 grams of HMB
- 5 miligrams of BioPerine (black pepper - enhanced bioavailability and increased absorption)
We use zero proprietary blends, in all of our supplements, and you never need to question what you are ingesting when taking StengthSeries Creapure HMB.
- Examine - HMB Scientific Review on Usage, Dosage, Side Effects
- JISSN Position Stand: Beta-Hydroxy Beta-Methylbutyrate (HMB)
- PubMed - Effects of nine weeks of beta-hydroxy-beta- methylbutyrate supplementation on strength and body composition in resistance trained men.
- The Journal of Nutrition - Nutrition and Aging - Research Communication
- PubMed - Effects of beta-hydroxy-beta-methylbutyrate on aerobic-performance components and body composition in college students.
- PubMed - Effect of beta-hydroxy beta-methylbutyrate on the onset of blood lactate accumulation and V(O)(2) peak in endurance-trained cyclists.
- PubMed - Nutritional supplementation of the leucine metabolite beta-hydroxy-beta-methylbutyrate (hmb) during resistance training.
- PubMed - Effects of calcium beta-hydroxy-beta-methylbutyrate (HMB) supplementation during resistance-training on markers of catabolism, body composition and strength.
- J Appl Physiol 94: 651-659, 2003. Effect of dietary supplements on lean mass and strength gains with resistance exercise: a meta-analysis