Creatine + HMB vs. Creatine?

I agree that HMB is situational. For tailoring a stack to specific goals like muscle gain or fat loss, I found useful personalized recommendations at https://supplements4muscle.com/en/40-goals where you can sort products and get a discount with code BEFIT10. It helped me narrow down what to use alongside creatine.
 
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To update, am feeling stronger and pulling/pushing more weight. Use HMB 1hr b4 workout and Creatine + glutamine after with protein powder.
 
Too long to read to catch up…but my wife is having trouble getting anything in prior to early morning training due to nauesea and subsequent vomiting. Would a few grams HMB be the place for that?
 
Meh... maybe? I just gave hmb a decent 3-4 month shot. Can't say I noticed anything. MAYBE spared some muscle on a cut... Can't say id use it again. It's pretty damn cheap though, so not a big investment.
 
Did you know that the kidneys filter out and waste almost 40% of an oral HMB dose? And that after a hard initial hit to mTOR it is cleared very quickly? Did you know that it also tastes terrible?

Hmm.
 
djbombsquad said:
Oral hmb sucks
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You really should try stepping away from AI and reading real studies sometimes; and to also stop posting false information.

HMB was originally overhyped and that led to unrealistic expectations - as it has with many things.

But it does not "suck" - and there are numerous studies that show it to be effective.

djbombsquad said:
Did you know that the kidneys filter out and waste almost 40% of an oral HMB dose? And that after a hard initial hit to mTOR it is cleared very quickly? Did you know that it also tastes terrible?

Hmm.
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Did you know that that is the case with many things?
Hence, why setting the correct dosage takes that into consideration.

Did you know that real HMB doesn't have much of a taste to it?
So if you've tried one that tastes "horrible" then that's either a matter of opinion or you need to check your source.


We don't even make an HMB, so I have no interest in anything about this other than clarifying things to make sure that people reading have truthful information.
 
sns8778 said:
You really should try stepping away from AI and reading real studies sometimes; and to also stop posting false information.

HMB was originally overhyped and that led to unrealistic expectations - as it has with many things.

But it does not "suck" - and there are numerous studies that show it to be effective.



Did you know that that is the case with many things?
Hence, why setting the correct dosage takes that into consideration.

Did you know that real HMB doesn't have much of a taste to it?
So if you've tried one that tastes "horrible" then that's either a matter of opinion or you need to check your source.


We don't even make an HMB, so I have no interest in anything about this other than clarifying things to make sure that people reading have truthful information.
Click to expand...
Fair point—I could have worded “sucks” better. My criticism is that HMB’s results for experienced lifters don’t consistently justify the hype or cost.


For example, a 12-week study in 44 trained men consuming adequate protein tested both calcium HMB and free-acid HMB at 3 g daily. Neither improved muscle growth or reduced muscle damage compared with placebo. Free-acid HMB did produce a small additional leg-press strength benefit, which deserves acknowledgment. (pubmed.ncbi.nlm.nih.gov⁠)


I also accept that urinary excretion alone doesn’t prove something is ineffective, and taste is subjective. The stronger argument is actual training outcomes. Positive studies exist, but so do controlled trials showing no additional strength or body-composition benefits in trained lifters. That’s why I’m skeptical of its value for someone already training and eating well—not claiming it can never help anyone. (pubmed.ncbi.nlm.nih.gov⁠, pubmed.ncbi.nlm.nih.gov⁠, pubmed.ncbi.nlm.nih.gov⁠)
 
djbombsquad said:
Fair point—I could have worded “sucks” better. My criticism is that HMB’s results for experienced lifters don’t consistently justify the hype or cost.


For example, a 12-week study in 44 trained men consuming adequate protein tested both calcium HMB and free-acid HMB at 3 g daily. Neither improved muscle growth or reduced muscle damage compared with placebo. Free-acid HMB did produce a small additional leg-press strength benefit, which deserves acknowledgment. (pubmed.ncbi.nlm.nih.gov⁠)


I also accept that urinary excretion alone doesn’t prove something is ineffective, and taste is subjective. The stronger argument is actual training outcomes. Positive studies exist, but so do controlled trials showing no additional strength or body-composition benefits in trained lifters. That’s why I’m skeptical of its value for someone already training and eating well—not claiming it can never help anyone. (pubmed.ncbi.nlm.nih.gov⁠, pubmed.ncbi.nlm.nih.gov⁠, pubmed.ncbi.nlm.nih.gov⁠)
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I'm not going to rehash all of this because this subject has been beat to death.

You can pick and choose studies you want to look at, and there are some that do show good results.

I think that it is an ingredient that works better in some people than others in general. I do not think its as good of an ingredient as many things available today, but that doesn't mean it doesn't work at all.

For example, if we were going to use it in a product, it would be in a daily staple type thing.
 
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