HMB and Creatine Supplementation: Compatibility and Considerations
Yes, beta-Hydroxy beta-Methylbutyrate (HMB) can be safely taken along with creatine, and the combination may provide additive benefits for muscle mass and strength compared to taking either supplement alone.
Evidence for Combined Use
Research demonstrates that HMB and creatine can be used together effectively:
- The combination of HMB and creatine has been shown to additively increase lean body mass and strength during resistance training programs 1
- When combined, these supplements appear to work through different mechanisms, which explains their additive effects 1
- Studies indicate that combined supplementation may have synergistic effects on certain performance parameters and hormonal responses 2, 3
Mechanisms and Benefits
Creatine
- Increases muscle phosphocreatine stores, enhancing ATP regeneration during high-intensity exercise
- Typically dosed at 20g/day (divided into 4 doses) for 5-7 days during loading phase, followed by 3-5g/day maintenance 4
- May cause transient water retention resulting in 1-2kg weight gain during initial supplementation 4
HMB
- A metabolite of leucine that may reduce muscle protein breakdown
- Standard dosing is 3g/day 2, 3
- May attenuate exercise-induced muscle damage and enhance recovery 5
Important Considerations
Laboratory Values
- Creatine supplementation increases serum creatinine levels without affecting actual kidney function 4
- This can result in falsely low estimated GFR values, potentially leading to incorrect diagnosis of kidney dysfunction 4
- For accurate kidney function assessment in individuals taking creatine supplements, consider:
- Alternative markers like cystatin C-based estimates (eGFRcys)
- Combined creatinine-cystatin C estimates (eGFRcr-cys) 4
Effectiveness in Different Populations
- The combination appears most effective in:
- Untrained individuals beginning exercise programs
- Trained individuals during periods of high physical stress 5
- HMB may be less effective in already strength-trained athletes 5
Timing and Administration
- Concurrent consumption of creatine with a mixed protein/carbohydrate source may enhance muscle creatine uptake via insulin stimulation 4
- For optimal results, both supplements can be taken daily, with creatine following the standard loading and maintenance protocol
Research on Combined Supplementation
Several studies have examined the combined effects:
- A 2001 study found that over 3 weeks, the CR/HMB group gained 1.54 kg of lean body mass compared to 0.92 kg with creatine alone and 0.39 kg with HMB alone 1
- A 2020 study in elite endurance athletes showed the combination had synergistic effects on testosterone levels and the testosterone/cortisol ratio 3
- Another 2020 study found synergistic effects on aerobic power during incremental testing 2
While some studies show clear benefits of the combination, others have found mixed results. For example, one study in collegiate rugby players found that the combination did not provide greater ergogenic benefits compared to creatine supplementation alone 6.
In conclusion, HMB and creatine can be safely taken together, with potential additive benefits for muscle mass, strength, and performance compared to either supplement alone.