Beta-Hydroxy-Beta-Methylbutyric Acid and Creatine for Beginners
Tomasz Jankowski
2026-03-25
3 min. read
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If you wish to commence work on your physique, it's worth pondering the suitable supplement. Among the most renowned supplements, we can mention beta-hydroxy-beta-methylbutyric acid and creatine. What are these substances, and what advantages can they offer? The ensuing article will aid in addressing these and numerous other queries.
Creatine - the compound that supplies energy to the muscles and how it works
Creatine is an organic compound that is naturally produced in the human body. It is also present in some foods such as fresh meat, fish, and milk. Creatine is produced in the liver, kidneys, and pancreas, and then transported to the muscles via the bloodstream. In the muscles, creatine is converted into phosphocreatine, which plays a crucial role in regenerating the muscle energy source ATP (adenosine triphosphate). During physical activity, ATP levels decrease rapidly, but creatine aids in restoring ATP levels.
Presence of creatine in foodstuffs and its significance in supplementation
Although creatine is synthesized in the human body from amino acids, half of its availability originates from food. We can find it predominantly in fresh meat, such as beef, pork, salmon, and tuna, which are an extraordinary source of it. It can also be detected in herring and cranberry. Creatine is highly sensitive to temperature, hence a significant portion of its resources is degraded during thermal processing. If we wish to enhance our results in the gym, it is beneficial to invest in creatine supplements, which can boost our efficiency by 10 to 15 percent. Creatine supplements are available in various formats, such as powder, tablets, or solution, but the most commonly encountered form is the powder form.
Influence
To be exact, what are the benefits of using creatine? Here are a few of them: - supplementing with creatine boosts energy levels, enabling more intense and longer workout sessions by supporting ATP levels; - an increase in muscle mass amplifies muscle strength because it strengthens muscle cells, leading to a gain in strength and growth of lean muscle mass; - recent studies have shown that creatine stimulates the synthesis of specific proteins in the muscles; - creatine slows down the production of lactic acid, delaying the onset of muscle fatigue and allowing for longer workout sessions.
Delivering Doses
When it comes to creatine dosing, it is best to use the formula: 0.07 g x body weight (kg) = daily creatine dose in grams. This formula allows for determining the most appropriate amount of creatine that an individual should take daily.
HMB - what is it precisely?
HMB is a metabolite of the amino acid known as leucine, which is also produced by our body from proteins. It can also be found in certain food items, albeit usually in small quantities. Examples of sources of HMB include sum and alfalfa.
Effects
There are numerous available HMB supplements on the market that contribute to the slowing down of the proteolysis process, which is a natural process of breaking down muscle tissue. This reaction occurs after intense physical exertion (e.g., strength training). HMB supplementation results in the following advantages: – increases muscle growth; – prevents muscle catabolism; – reduces fat tissue; – lowers cholesterol levels in the blood; – accelerates muscle regeneration; – increases maximal oxygen uptake (VO2max) and overall endurance. Multiple studies have been conducted to determine the potential negative impacts of taking HMB supplements in men, women, children, and the elderly. In 9 independent studies, it was found that 3-hydroxy-3-methylbutyric acid has a positive effect on muscles, fat tissue, blood pressure, and cholesterol.
Creatine and HMB
Supplements containing HMB are usually ingested along with whey protein, glutamine, creatine, and carbohydrates. It is also possible to acquire blends that contain HMB and other ingredients. By combining these substances, even better results are achieved, e.g., creatine extends workout time by strengthening muscles, while HMB reduces breakdown and shortens recovery time. Similar to other muscle-enhancing supplements, taking HMB also depends on body weight. Individuals weighing up to 60 kg should consume 2 grams of HMB daily. For individuals weighing over 60 kg, it is recommended that one only takes 4 grams once per day, but if one can take a heavy weight of over 1 kg, then one should only take 1 gram and 4 kg per day when increasing weight.
