We present to you a winning combination: Creatine and HMB to optimise results, as shown by science. Creatine Monohydrate is one of the most studied, used, effective and safe supplements in the fitness industry.
Thousands of users rely on this supplement to beat their personal bests, gain strength and take their training to another level.
Alongside this, HMB or hydroxymethylbutyrate is a molecule that has gained a lot of popularity in the world of fitness, especially among those looking to maximize muscle hypertrophy.
Study: Combining Creatine and HMB
Today’s article, based on this recent study carried out by a Spanish group (Fernández-Landa et al., 2019), intends to analyse the combined effect of using Creatine Monohydrate (CM) and HMB on the following items:
- Sports performance.
- Body composition.
- Post-exercise muscle damage markers.
- Anabolic and catabolic hormones.
The study in question is a systematic review, which indicates good quality evidence.
In that review, six articles were evaluated analysing the effects of the combination of these two substances.
Creatine Monohydrate if you are looking for Performance
CM is used worldwide to improve:
- Aerobic performance (yes, not many people know this) and anaerobic;
- Maximum strength;
- Body composition.
How it works
Its main mechanism of action is to replete the muscle deposits of creatine to act as an ATP donor during high intensity, short-term exercise.
In addition, it increases muscle glycogen by stimulating its resynthesis.
HMB or Hydroxymethylbutyrate if you’re looking for Protein Synthesis
Alongside this, HMB offers the following benefits:
- It stimulates the muscular protein synthesis by regulating mTOR upwards,
- They also increase the storage of muscle glycogen.
In addition, curiously, it intrudes the expression of PGC-1alfa, a gene that encodes the protein of the same name and is responsible for increasing mitochondrial biogenesis and oxidative capacity, therefore improving aerobic capacity.
The hypothesis therefore lies in the fact that since both supplements have different mechanisms of action, using them together would have synergistic effects.
Let’s see what the evidence says!
Optimisation: combining Creatine and HMB
Look, these effects are more pronounced than taking each supplement individually, hence the interesting aspect of the study.
However, no additional advantages were found in markers of post-exercise muscle damage (CK, LDH) or hormonal status (cortisol, testosterone) when subjects were supplemented with both substances together.
In conclusion, if your sport is highly glycolytic or stands out for the importance of muscle strength, combining these two supplements can be useful.
A big hug, we’ll see you in the next post and keep going!
- We tell you about the 10 Benefits of Creatine that you surely don’t know yet: click click here.
- More information about HMB in this link.