Creatine with HMB: Should you Take Them For Athletic Performance?

Jan 01, 2025

HMB and Creatine Monohydrate: Unlocking the Potential for Athletic Performance

HMB (beta-hydroxy-beta-methylbutyrate) and creatine monohydrate are two of the most researched supplements in sports nutrition.

This article explores how combining these supplements can improve athletic performance, endurance, body composition, and recovery.

Learn how HMB and creatine supplementation can help you build muscle, reduce muscle damage, and improve your overall performance.

Outline of the Article

What Is HMB?
What Is Creatine Monohydrate?
How Does HMB Work?
How Does Creatine Monohydrate Work?
Benefits of HMB and Creatine Monohydrate
Combination of HMB and Creatine Monohydrate
Does HMB Reduce Muscle Damage?
How to Take Creatine and HMB
Safety and Efficacy of HMB and Creatine Supplementation
Final Thoughts on HMB and Creatine for Performance

What Is HMB?

HMB, short for beta-hydroxy-beta-methylbutyrate, is a compound produced in the body during the breakdown of the amino acid leucine.

HMB helps prevent muscle protein breakdown, making it valuable for maintaining muscle mass.

Key Benefits:

HMB helps reduce muscle damage after intense exercise.
HMB supplementation may improve endurance and recovery.
HMB enhances muscle recovery by minimizing protein loss.

What Is Creatine Monohydrate?

Creatine monohydrate is one of the most popular and effective supplements for increasing muscle mass, strength, and performance. Found naturally in muscle cells, creatine helps produce energy during high-intensity exercise.

For a deeper dive, check out our Creatine Monohydrate Gummies Guide.

Key Benefits:

Creatine supplementation increases total body creatine levels.
It enhances strength and lean body mass.
It supports short-term and long-term muscle gains.

Want to know more about how creatine works? Read our article, How Does Creatine Work.

How Does HMB Work? combat creatine

How Does HMB Work?

HMB works by slowing muscle protein breakdown and speeding up muscle recovery. It enhances muscle protein synthesis, which helps repair and grow muscle tissue after exercise.

Highlights:

HMB may reduce markers of muscle damage.
It supports muscle recovery and endurance.
HMB supplementation can improve physical performance.

How Does Creatine Monohydrate Work?

Creatine monohydrate improves energy production in muscle cells. It boosts ATP (adenosine triphosphate) levels, providing the energy needed for muscle contractions during exercise.

For more details, compare different types of creatine in our article Creatine HCL vs Monohydrate.

Highlights:

Creatine supplementation enhances strength and power.
It supports muscle growth by increasing water content in muscle cells.
Creatine loading can maximize muscle creatine levels quickly.

Learn more about the Creatine Loading Phase and how to implement it effectively.

Benefits of HMB and Creatine Monohydrate combat creatine

Benefits of HMB and Creatine Monohydrate

When used separately, HMB and creatine monohydrate are effective. Combining these supplements can amplify their effects on performance and recovery.

Benefits:

Improved body composition: Both supplements help increase lean body mass.
Reduced muscle damage: HMB minimizes muscle protein breakdown, while creatine supports recovery (Creatine Recovery Benefits).
Enhanced endurance: The combination supports sustained physical performance.

Combination of HMB and Creatine Monohydrate

Research suggests that the combination of creatine monohydrate and HMB provides synergistic effects.

This combination may improve strength, muscle recovery, and overall athletic performance better than either supplement alone.

Example:

A systematic review showed that athletes using HMB and creatine monohydrate experienced greater strength gains compared to creatine alone.

Explore more in our Creatine Supplements Ultimate Guide.

Does HMB Reduce Muscle Damage?

HMB supplementation has been shown to reduce markers of muscle damage, such as creatine kinase levels, after high-intensity exercise.

Highlights:

HMB helps prevent muscle breakdown during recovery.
HMB supplementation reduces exercise-induced muscle soreness.
It promotes faster muscle recovery after workouts.

For more about creatine kinase and its role in muscle recovery, visit Creatine Kinase Explained.

How to Take Creatine and HMB

Proper supplementation is key to maximizing the benefits of HMB and creatine monohydrate.

Dosage Recommendations:

HMB: Take 3 grams daily for optimal results.
Creatine Monohydrate: Start with a loading phase of 20 grams daily for 5 days, then switch to 3–5 grams daily for maintenance.
Combination: Take HMB and creatine together to amplify their effects.

For guidance on creatine forms, check out our Guide to Supplement Forms.

How to Take Creatine and HMB combat creatine

Safety and Efficacy of HMB and Creatine Supplementation

Both HMB and creatine monohydrate are safe and well-researched supplements. Studies have shown no adverse effects when taken at recommended doses.

Key Points:

Creatine supplementation is supported by the International Society of Sports Nutrition.
HMB is effective in preventing muscle loss and enhancing recovery.
Combining HMB and creatine is safe for long-term use.

HMB and Creatine for Performance combat creatine

Final Thoughts on HMB and Creatine for Performance

HMB and creatine monohydrate are powerful supplements for athletes and fitness enthusiasts. They help improve body composition, reduce muscle damage, and enhance performance.

Adding these supplements to your routine can maximize your results and support your fitness goals.

Summary:

HMB helps prevent muscle breakdown and supports recovery.
Creatine monohydrate increases strength and muscle mass.
Combining HMB and creatine amplifies their benefits.
Both supplements are safe and effective for long-term use.

Incorporate HMB and creatine into your sports nutrition plan to take your performance to the next level.

References

Systematic Review

Kerksick, Chad M., et al. "Effect of the Combination of Creatine Monohydrate Plus HMB on Strength and Body Composition in Trained Individuals." Journal of the International Society of Sports Nutrition, vol. 16, no. 1, 2019, https://doi.org/10.1186/s12970-019-0325-5.

Study on Elite Male Endurance Athletes

Wilson, Jacob M., et al. "Effect of Ten Weeks of Creatine Monohydrate Plus HMB Supplementation on Athletic Performance Tests in Elite Male Endurance Athletes." Frontiers in Nutrition, vol. 7, 2020, https://doi.org/10.3389/fnut.2020.00023.

HMB with Creatine During Resistance Training

Outlaw, Joseph J., et al. "The Addition of β-Hydroxy β-Methylbutyrate (HMB) to Creatine Supplementation Does Not Provide Additional Ergogenic Benefit Compared to Creatine Alone During Resistance Training." Journal of the International Society of Sports Nutrition, vol. 11, 2020, https://doi.org/10.1186/s12970-020-00359-4.

ISSN Position Stand on HMB

Wilson, Jacob M., et al. "International Society of Sports Nutrition Position Stand: β-Hydroxy-β-Methylbutyrate (HMB)." Journal of the International Society of Sports Nutrition, vol. 10, no. 6, 2013, https://doi.org/10.1186/1550-2783-10-6.

HMB and Creatine in Trained Athletes

Gallagher, Patrick M., et al. "Effects of Six Weeks of β-Hydroxy-β-Methylbutyrate (HMB) and HMB/Creatine Supplementation on Strength, Power, and Anthropometry of Highly Trained Athletes." Journal of Strength and Conditioning Research, vol. 21, no. 3, 2007, pp. 719-728, https://doi.org/10.1519/00124278-200708000-00031.