Can we take HMB and Creatine together?| Benefits | Side effects | Proper Dosage

HMB vs Creatine, which one is more effective? Well, HMB and Creatine both are important supplements to enhance athletic performance. Athletes however are always looking for new ways to improve their performance. That’s why they look for HMB vs Creatine because they want to know which one is better. Before starting a new exercise program, starting a new nutrition plan, every athlete looks for an effective fruitful elements. Most of the supplements are effective on their own while others are more effective when combined with additional compounds.

There’s no denying that both HMB and creatine are powerhouses however these two are enough if you’re looking for big muscles, extra strength, and power. Why not combine two of the biggest powerhouses in the world of fitness supplements to boost your performance even more?

In this article, we’ll look for HMB vs Creatine, can we use them together or which one is more effective in improving athletic training?

HMB vs Creatine

To discuss HMB vs Creatine, we’ll thoroughly study both HMB and Creatine separately

HMB – Hydroxymethylbutyrate

Typically, HMB has taken the sports supplement world by storm and HMB, officially known as beta-hydroxy-beta-methylbutyrate. Usually, it is an amino acid metabolite known to be one of the most powerful natural compounds for muscle growth and fat loss. Because of HMB’s powerful anti-catabolic properties, bodybuilders, athletes, and everyone in between consume HMB.

• Prevent  muscle breakdown
• Increase workload
• Reduce muscle damage
• Repair and improve muscle mass

Anyhow, our body also produces only small amounts of HMB therefore, many people take it as a dietary supplement to increase HMB levels in the body. Studies have linked HMB supplementation with specific health and athletic benefits.

Now, HMB is widely available in supplement stores, health food stores, and online. Generally, It is available in different forms such as capsules, tablets, and powders.

Vital Benefits of HMB

Official studies have shown that taking HMB can have many critical benefits, especially in terms of body composition. Like muscle growth and reduced muscle breakdown. Although many studies also examine the effects of HMB, truly some encouraging benefits of HMB are

• Aid in muscle growth
• Decline muscle breakdown
• May help exercise transformations
• Better recovery of muscle damage
• Lessens inflammation
• Boosts fat loss
• HMB Proper Softy Dosage

Verily, HMB is safe, well tolerated, and has few or no known side effects in rare cases, people may experience stomach pain, constipation, or itching. Primarily it is widely available in health food stores, supplement stores, and online as capsules, tablets, and powders.

Though there is no standardized dose for HMB, but most studies have used a dose of 1500mg per day but some recommend 3g \ day. As with any nutritional supplement, it is important to consult your doctor before taking HMB. Especially if you are taking medication or have a pre-existing condition.

Side Effects of HMB

Effectively, when you take a proper dosage (3 grams of HMB per day ) then it doesn’t show adverse effects. Higher doses however may be just as safe because  one study found that 6 grams of HMB per day did not cause worrisome changes in

• Cholesterol
• Blood sugar
• Red or white blood cells
• Liver or kidney function

Also, there are not many risks even when you use HMB with other supplements like  

• Arginine
• Lysine
• Glutamine
• Creatine

Creatine – Monohydrate

Virtually, creatine is an amino acid found primarily in the body’s muscles and brain yet most people get their creatine from seafood and red meat. Besides at much lower levels than synthetic creatine supplements. Your body’s liver, pancreas, and kidneys can also produce about 1 gram of creatine per day. Essentially, the body primarily stores creatine as phosphocreatine in the muscles and typically uses it for energy. Truly to improve athletic performance and increase muscle mass people often take oral creatine supplements.

People also use oral creatine to treat certain brain disorders, neuromuscular disorders, congestive heart failure, and other conditions.

Normally, creatine monohydrate is usually sold in powder form and may or may not be flavored, but it is also sold in capsule form. Taking creatine monohydrate is a key part of your supplement to be clear, creatine increases protein synthesis by drawing water into muscle cells.

Essential Benefits of Creatine

• Give strength to performance
• Muscle size
• Injury prevention
• Metabolise syndrome
• Awareness and brain health
• Heart failure treatment
• Skin aging therapy
• Straighten up bone health

• Creatine proper dosage

Chiefly, try to have a proper dosage of creatine monohydrate yet to start loading, take 0.3 g/kg body weight daily for 5-7 days. Then at least 0.03 g/kg/day for 3 weeks while cycling or indefinitely without additional charging phases. For an 82kg person, this equates to 25g/day during the loading phase and 2.5g/day afterwards. Regardless, many users take 5g/day as creatine is less expensive and offers greater benefits. Even, Higher doses (up to 10 g/day) may benefit individuals with more muscle mass.

Few risks of Creatine

Over dosage results in

• Diarrhea
• Nausea
• Weight gain
• Bloating
• Stomach discomfort

Can we take HMB and Creatine Together?

Yes! Creatine and HMB do not only work well together even their match gives heaven results. Significantly, if you need to keep your muscle mass as much as you can overcome the goal, creatine and HMB can be very convenient.

Predominantly, these two mixtures are best to take care of both ends of the same problem. Principally, creatine boosts your performance in the gym and helps you attack your workouts with real power and strength. On the other hand HMB ensures muscle breakdown. You don’t have to worry about muscle catabolism when training on an empty stomach or in a state low in calories.

Both supplements are very safe and even HMB and creatine have no side effects, at least when used in reasonable doses. Neither HMB nor creatine are known to have long-term health effects so their blend is fine enough!

Conclusion

To sum up HMB vs creatine, These two supplements can produce several beneficial effects separately and together also. Entirely, HMB helps prevent muscle breakdown, supporting faster recovery. While creatine stimulates muscle growth and increases strength for stronger and longer training sessions for bigger and better results.