In the world of fitness and bodybuilding, dietary supplements such as HMB (Beta-Hydroxy Beta-Methylbutyrate) and creatine are often recommended for their potential to enhance your workout performance and accelerate muscle recovery. While HMB and creatine have unique mechanisms and potential benefits, a commonly posited question among fitness enthusiasts and athletes revolves around whether one can take HMB and creatine together. This article will delve into the scientific perspectives on this topic.
Can You Take HMB And Creatine Together?
Numerous studies focus on the combination of HMB and Creatine, and most of these studies support their synergistic effectiveness [1, 4].
Despite their distinct mechanisms of action, HMB and Creatine are potent in fitness and bodybuilding. They can complement each other's benefits and contribute to a comprehensive enhancement of physical performance and muscle growth.
Read more: What Foods Are High In Leucine? 15 Natural HMB Sources
HMB Key Benefits
HMB, or β-Hydroxy β-Methylbutyrate, is a compound naturally synthesized in the bodies of animals and humans through the metabolic process of the amino acid leucine. Fitness enthusiasts and bodybuilders alike favor this widely acclaimed option.
It is considered safe for human consumption and is not subject to restrictions by the International Olympic Committee. After years of extensive research, scientists have uncovered a plethora of benefits associated with HMB:
HMB has been shown to enhance protein synthesis significantly, increasing muscle size and strength. This is particularly beneficial for the person who wants to gain muscle mass and get better performance [1, 4].
It also aids in recovery after rigorous workout sessions. By reducing muscle and bone soreness, HMB supplementation enables individuals to maintain consistent workout routines without being hindered by discomfort or risk of injury [6].
Research has indicated that HMB contributes to the improvement of fatty acid oxidation. This implies a reduction in fat mass and prevention of muscle loss in the body, making sense to weight management and muscle maintenance regimes [3].
Creatine Monohydrate’s Key Benefits
Creatine is an inherent compound synthesized within the body and found in dietary sources like meat and fish. It is primarily synthesized in the liver, pancreas, and kidneys. By incorporating creatine monohydrate supplementation, you can experience a multitude of benefits through the enhancement of creatine levels:
As a result of creatine monohydrate supplementation, the body’s levels of creatine and phosphocreatine increase. This helps improve exercise performance and resistance to some extent, giving athletes an edge in high-intensity training sessions [5, 2].
Creatine monohydrate promotes the development of satellite cell quantity and increases intracellular water content. This aids the body in adapting more effectively to high-intensity exercise, increasing muscle mass, and assisting in recovery [5].
Interestingly, some studies suggest that supplementing with creatine monohydrate may increase creatine levels in the brain. This could potentially reduce the extent of damage from mild traumatic brain injury and enhance cognition, adding a neurological benefit to its list of known advantages [5].
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Benefits Of HMB And Creatine Combination
The combination of HMB and Creatine offers enhanced benefits compared to consuming these supplements separately.
Notably, research by Fernández-Landa and colleagues [1] indicates a reduced cortisol level when using this combination, signifying decreased accumulated stress. This is an advantage for individuals engaged in high-intensity exercises.
An increase in testosterone levels and the testosterone-to-cortisol ratio is also noted, which aids in adapting more readily to strenuous physical activity [1]. Thus, the combined intake of HMB and Creatine might be a powerful tool for athletes and bodybuilders aiming to improve their performance and recovery.
Although limited research exists on the combination of HMB and Creatine, it remains popular among consumers, particularly those involved in athletic training, with few reported side effects.
Furthermore, licensed combination products have substantiated its safety. As a result, the combined usage of these two substances holds great potential for synergistic benefits, as previously mentioned.
HMB Creatine Side Effects
More research is needed on the combination of HMB and Creatine. However, a few studies have delved into this combination, with one study conducting human trials over 6 weeks. The findings revealed no detrimental effects or unfavorable reactions when simultaneously supplementing with both compounds at the appropriate doses [4].
How To Take HMB And Creatine?
Ways To Take HMB And Creatine
HMB and Creatine supplements can be consumed in either capsule or powder form. Capsule is a convenient option for those on the go, as they can be taken directly or swallowed with filtered water.
Powdered HMB and Creatine can be dissolved in water or sports drinks, offering a palatable alternative for those who prefer to incorporate their supplements into their hydration routine.
Regardless of the form chosen, it is crucial to follow the manufacturer's dosage instructions to ensure optimal results and minimize potential side effects.
For HMB, studies suggest that an optimal daily supplementation dosage is between 1-3 grams [6]. For Creatine, a daily dosage of 3-5 grams is often recommended to achieve the desired effects.
Research has suggested an intake of 3 grams of each supplement per day when taken together [4]. This combination has been deemed safe in studies conducted over six weeks.
When To Take Creatine HMB?
Some studies suggest that these supplements could be dissolved in a 50% sports drink and consumed during workout sessions [4]. Alternatively, a trial found that supplementing in the morning, between meals, and before bedtime also yielded positive results [6].
However, it's important to note that there is no consistent approach when it comes to supplement timing due to the varying body responses and absorption rates. More comprehensive research is needed to establish a definitive guideline for the most optimal timing for HMB and Creatine supplementation.
Best Time To Take HMB And Creatine
Although the timing of HMB usage varies among individuals, many users report that they feel using HMB immediately after exercising helps them recover faster and provides better energy levels.
Which Is Better: Creatine Or HMB?
Both of these nutrients provide notable advantages for high-intensity training and physical activity. Based on an individual's condition and requirements, they can select the appropriate active ingredient that best suits their needs.
FAQs
Should I Take a Creatine HMB Before Or After the Workout?
HMB and Creatine can be taken before or after a workout, depending on individual preference. However, some users suggest that taking these supplements immediately post-workout yields the best results.
Is HMB The Same As Creatine?
They are both supplements used to enhance physical performance and promote muscle growth, but they function differently.
Does HMB Raise Testosterone Levels?
Some studies have suggested that HMB can help increase testosterone levels [1].
What Supplements Should Not Be Taken With Creatine?
Both of these nutrients provide notable advantages for high-intensity training and physical activity. Based on an individual's condition and requirements, they can select the appropriate active ingredient that best suits their needs.
Conclusion
The combination of HMB and Creatine offers a promising avenue for enhancing athletic performance. While each supplement provides individual benefits such as increased muscle mass and improved exercise performance, their combined usage has a synergistic effect. This powerful combination may help reduce cortisol levels, promote testosterone levels, and facilitate adaptation to high-intensity physical activities. However, further research is required to establish definitive guidelines for the optimal usage and timing of HMB and Creatine supplementation.
