Creatine HMB: Complete Guide to Maximizing Muscle Growth

Introduction

Your gains have stalled. Your recovery sucks. And despite spending hundreds on supplements, you're basically spinning your wheels. But what if the solution isn't another exotic ingredient or trendy formula?

What if I told you that two simple ingredients, when combined correctly, could deliver more muscle growth than most people achieve in an entire year of training?

Sound impossible? That's exactly what researchers discovered when they started testing creatine HMB - and the results are so dramatic, they're changing everything we thought we knew about building muscle.

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Short Summary & Key Takeaways

• Creatine HMB combines two proven muscle-building powerhouses - creatine monohydrate for explosive strength and HMB for anti-catabolic protection
• Research shows 67% greater lean muscle gains compared to creatine alone when using proper creatine HMB formulations
• Dual-action formula prevents muscle breakdown while simultaneously enhancing muscle protein synthesis and energy production
• Animal Creatine HMB+ represents the gold standard in premium formula development with third party testing
• Optimal dosing requires 3-5g creatine monohydrate plus 3g HMB daily for maximum body composition improvements
• Perfect for resistance trained individuals seeking to enhance athletic performance and accelerate muscle recovery
• Ready to set new PRs and dominate your training? Buy Animal Creatine HMB+ now and gain up to 67% more muscle and up to 51% more strength.

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Understanding Creatine HMB: The Science Behind Dual-Action Muscle Support

Creatine HMB represents a breakthrough in sports nutrition, combining the most researched supplement in fitness history with one of the most promising anti-catabolic compounds available. This premium formula merges creatine monohydrate - the gold standard for muscle building and strength gains - with beta hydroxy beta methylbutyrate (HMB), creating a synergistic effect that amplifies both muscle growth and recovery.

The science behind creatine HMB lies in its dual-action approach to muscle development. Creatine monohydrate works by saturating muscle cells with creatine phosphate, dramatically increasing adenosine triphosphate (ATP) production for explosive energy during training sessions. Meanwhile, hydroxy beta methylbutyrate (HMB) acts as a powerful anti-catabolic agent, reducing muscle protein breakdown while supporting protein synthesis.

Animal Creatine HMB+ by Universal Nutrition exemplifies this scientific approach, delivering 5g of creatine monohydrate alongside 3g of myHMB® in each serving. This ratio follows research protocols that have demonstrated a significant difference in lean muscle mass, strength gains, and exercise performance compared to placebo groups in resistance trained men and trained athletes.

The International Society of Sports Nutrition position stand recognizes creatine monohydrate as the most effective ergogenic nutritional supplement available. When combined with HMB supplementation, research indicates this combination can produce improvements in body composition that exceed either supplement taken individually. Studies using double blind placebo controlled methodologies have shown this combination enhances both aerobic performance and anaerobic power while supporting healthy body mass maintenance.

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The Benefits of Creatine HMB Supplementation

Building Lean Muscle Mass

Creatine HMB supplementation creates an optimal anabolic environment for muscle growth through multiple pathways. The creatine component increases intramuscular energy stores, allowing for more intense training sessions that stimulate greater muscle protein synthesis. Research demonstrates that creatine supplementation can increase lean body mass by 2-4 pounds during 4-12 weeks of resistance training.

HMB supplementation adds another layer of muscle-building support by reducing muscle protein breakdown while enhancing the muscle protein synthesis rate. This dual-action approach helps enhance muscle growth by keeping your muscles in an anabolic state longer and breaking down less frequently, resulting in superior muscle gains compared to standalone supplementation.

Reducing Muscle Breakdown

One of the most significant advantages of creatine HMB combinations is their ability to reduce muscle protein breakdown during intense training. β hydroxy beta methylbutyrate specifically targets muscle damage at the cellular level, protecting skeletal muscle from exercise-induced stress.

Studies show that HMB supplementation can significantly reduce markers of muscle damage, including creatine kinase levels, allowing for faster recovery between training sessions. This protection becomes especially valuable during high-volume training phases where muscle loss could otherwise occur.

Increasing Strength and Power

The strength benefits of creatine HMB stem from enhanced energy production and improved muscle cell function. Creatine monohydrate supplementation increases the phosphocreatine system's capacity, providing immediate energy for high-intensity exercise. Research indicates strength gains can increase by 38-51% when combining these supplements compared to placebo groups.

The addition of HMB may further enhance strength development by supporting muscle fiber integrity and reducing training-induced fatigue. This combination allows athletes to maintain higher training intensities for longer periods, ultimately leading to greater strength adaptations.

Enhancing Recovery

Recovery enhancement represents one of the most valuable benefits of creatine HMB supplementation. The combination addresses both energy replenishment and muscle repair processes simultaneously. Creatine helps restore ATP levels more rapidly between sets and training sessions, while HMB reduces the inflammatory response associated with intense exercise.

This improved recovery translates to better session-to-session performance and reduced risk of overtraining. Athletes using creatine HMB often report feeling fresher between workouts and experiencing less muscle soreness, allowing for more consistent training progression.

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Key Ingredients in Creatine HMB Formulas

Animal Creatine HMB+ Breakdown

Animal Creatine HMB+ by Universal Nutrition sets the standard for creatine HMB formulations with its precisely dosed ingredients:

Primary Active Ingredients:

• 5g Creatine Monohydrate - The clinically proven dose for maximizing muscle creatine stores

• 3g Calcium HMB (as myHMB®) - Twice the amount found in leading competitor products

• 475mg Electrolyte & Hydration Blend - Supports hydration and muscle function

• Vitamin D - Enhancing muscle protein synthesis and immune function

Other Ingredients: Citric acid, malic acid, natural and artificial flavors, silicon dioxide, vegetable juice (for color), acesulfame potassium, sucralose

Serving Size: One scoop provides the complete daily requirement for both creatine monohydrate and HMB supplementation. This premium formula eliminates the need for multiple supplements while ensuring optimal dosing based on current sports med research.

The inclusion of vitamin D represents an important advancement in supplement formulation. Research indicates that vitamin D can enhance muscle protein synthesis rates, particularly when combined with other anabolic factors like HMB. This creates a compounded response that amplifies the muscle-building potential of the formula.

Full Supplement Facts:

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How Creatine HMB Maximizes Muscle Growth & Recovery

The muscle-building power of creatine HMB lies in its multi-faceted approach to cellular energy and protein metabolism. At the molecular level, creatine monohydrate increases phosphocreatine stores within muscle cells, creating a larger pool of readily available energy for high-intensity contractions. This enhanced energy availability allows for more productive training sessions with greater volume and intensity.

Simultaneously, hydroxy beta methylbutyrate (HMB) works through different pathways to support muscle growth. HMB converts to HMG-CoA, involved in cholesterol and cell membrane synthesis, potentially supporting muscle cell integrity. This mechanism helps maintain muscle cell integrity during periods of intense training stress.

The combination creates what researchers call a "synergistic effect" on body composition. While creatine monohydrate supplementation alone can increase lean muscle mass, adding HMB supplementation amplifies these gains significantly. Studies using systematic review methodologies have identified increases in fat free mass ranging from 1-4 pounds beyond what creatine alone provides, while also helping to reduce fat mass accumulation. This improvement in lean mass composition makes creatine HMB particularly valuable for athletes focused on optimizing body composition.

Recovery enhancement occurs through multiple mechanisms. Creatine supplementation helps restore adenosine triphosphate levels more rapidly between sets, reducing rest intervals needed for performance maintenance. HMB supplementation reduces exercise-induced muscle damage markers, including lactate dehydrogenase (LDH) and creatine kinase (CK), allowing for faster recovery between training sessions.

The metabolic benefits extend beyond immediate performance. Research indicates that creatine HMB supplementation can improve performance while enhancing aerobic power and muscular endurance, maintaining or improving body composition across diverse training modalities. This dual benefit makes the combination valuable for athletes across multiple sports and training scenarios.

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When and How to Use Creatine HMB for Optimal Results

Timing Strategies

Optimal timing of creatine HMB supplementation depends on your specific goals and training schedule. For maximum muscle building benefits, taking your creatine supplement 30-60 minutes before training sessions can enhance immediate energy availability. The creatine component begins working within this timeframe to support high-intensity exercise performance.

Post-workout timing offers advantages for recovery and muscle protein synthesis. Taking creatine HMB immediately after training sessions capitalizes on the enhanced nutrient uptake that occurs during the post-exercise window. This timing particularly benefits the HMB component, which supports muscle repair processes.

Many resistance trained individuals prefer splitting their daily dose, taking half before training and half post-workout. This approach maintains consistent blood levels of both creatine and HMB throughout the day while optimizing training performance and recovery.

Dosing Protocols

The most effective dosing for creatine HMB follows established research protocols:

Standard Protocol:

• 3-5g creatine monohydrate daily

• 3g HMB daily

• Consistent timing regardless of training days

Loading Phase (Optional):

• 20g creatine monohydrate for 5-7 days

• 3g HMB daily throughout

• Transition to maintenance dosing

Research using double blind placebo controlled studies indicates that loading phases can accelerate initial results but aren't necessary for long-term benefits. The maintenance dose provides equivalent benefits over 4-6 weeks of consistent use.

Cycling Considerations

Unlike some dietary supplements, creatine HMB doesn't require cycling for safety or effectiveness. The supplement industry has extensively studied both components through nutritional supplementation research, with the Society of Sports Nutrition confirming long-term safety for continuous use.

However, some athletes prefer 8-12 week cycles followed by 2-4 week breaks to assess baseline performance and prevent psychological dependence. This approach allows for objective evaluation of the supplements' impact on training status and physical performance.

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Stacking Creatine HMB for Even Better Results

Serious athletes know that maximizing performance requires more than just one supplement. By strategically stacking creatine HMB with complementary products, you can create a comprehensive support system that addresses every aspect of training, recovery, and muscle development.

Here are some of the synergistic combinations suggested by our experts to maximize your training results and accelerate muscle development:

1. Pre-Workout Combinations

Combining creatine HMB with pre-workout supplements creates a powerful synergy for training performance. Wild Thing by Assault Labs represents an excellent stacking option, providing stimulants and pump ingredients that complement the energy and strength benefits of creatine HMB.

The timing works perfectly since both supplements target immediate training performance. Taking creatine HMB 30 minutes before training, followed by your pre-workout 15-20 minutes later, creates overlapping benefits without ingredient conflicts.

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2. Natural Anabolic Support

For enhanced muscle building, natural anabolics like Anafuse by Vital Alchemy stack exceptionally well with creatine HMB. These supplements work through different pathways to support muscle protein synthesis and lean tissue mass development.

Anafuse contains research-backed ingredients that support natural muscle gains and hormone optimization, while creatine HMB provides direct cellular energy and anti-catabolic benefits. This combination addresses multiple aspects of muscle growth without overlapping mechanisms.

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3. Test Boosting Synergy

Testosterone boosters like Sergeant Steel by Assault Labs complement creatine HMB by supporting the hormonal environment necessary for muscle growth. While creatine HMB provides immediate training benefits, test boosters work over weeks to optimize the anabolic environment.

Research indicates that maintaining healthy testosterone levels enhances the effectiveness of creatine supplementation, particularly for strength gains and muscle mass development. This makes test boosters a valuable addition to serious muscle-building protocols.

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4. Nutritional Foundation

Multi-vitamins like Myovite by Myogenix provide the micronutrient foundation necessary for optimal creatine HMB effectiveness. Vitamin D, B-vitamins, and minerals all play roles in energy production and muscle protein synthesis pathways that creatine HMB targets.

Deficiencies in key vitamins and minerals can limit the effectiveness of even the best supplements. A high-quality multi-vitamin ensures your body has all the cofactors needed to maximize creatine HMB benefits.

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Pro Tips for Maximizing Creatine HMB Results

Hydration Optimization

Proper hydration becomes even more critical when using creatine HMB supplementation. Creatine increases intracellular water retention, requiring additional fluid intake to maintain optimal performance. Aim for an additional 16-24 ounces of water daily beyond your normal intake.

Monitor urine color as a hydration indicator - it should remain light yellow throughout the day. Dark urine may indicate dehydration, which can limit creatine uptake and HMB effectiveness.

Training Intensity Focus

Creatine HMB works best when combined with progressive strength training that challenges your muscles consistently. Focus on compound movements like squats, deadlifts, and bench presses that recruit large muscle groups and create the greatest stimulus for muscle growth.

Track your training metrics to objectively measure improvements in strength, volume, and recovery. Many users notice strength gains within 1-2 weeks, with body composition changes becoming apparent after 4-6 weeks of consistent use.

Nutritional Synergy

Optimize your dietary intake to support creatine HMB effectiveness:

Key Nutritional Strategies:

• Adequate protein intake (1g per pound bodyweight minimum)
• Strategic carbohydrate timing around workouts
• Sufficient caloric intake to support muscle growth
• Regular meal timing to maintain stable blood sugar

Sleep and Recovery Priority

Quality sleep amplifies the benefits of creatine HMB supplementation by optimizing natural recovery processes. Aim for 7-9 hours of quality sleep nightly, with consistent sleep and wake times.

Poor sleep can limit protein synthesis and reduce the effectiveness of even the best supplements. Consider sleep hygiene improvements and stress management techniques to maximize recovery between training sessions.

Consistency Over Perfection

The most important factor for creatine HMB success is consistent daily use. Missing occasional doses won't derail your progress, but irregular supplementation prevents optimal muscle saturation and limits benefits.

Set up systems to ensure consistent supplementation:

• Prepare supplements in advance
• Use phone reminders for timing
• Track intake in a training log
• Keep backup supplies available

Progressive Overload Maintenance

Use the enhanced strength and recovery from creatine HMB to progressively increase training demands. Whether through additional weight, more reps, or reduced rest intervals, consistently challenge your muscles to stimulate continued growth.

The supplement provides the tools for better performance, but progressive overload drives the adaptations that create lasting muscle growth and strength gains.

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Safety Considerations

Understanding Individual Tolerance

Both creatine monohydrate and HMB boast excellent safety profiles when used according to research-based protocols. However, individual responses can vary, making it important to start with conservative doses and monitor your body's response during the initial weeks of supplementation.

The most common side effects relate to digestive comfort and hydration status. If its your first time using these ingredients, starting with half doses for the first week allows your system to adapt while minimizing potential discomfort.

Digestive Health Protection

To prevent gastrointestinal issues commonly associated with supplement use:

Digestive Optimization Strategies:

• Take creatine HMB with food to slow absorption
• Split daily doses across multiple servings
• Ensure adequate water intake throughout the day
• Consider digestive enzyme support if needed
• Monitor fiber intake to maintain regularity

Hydration and Kidney Health

Proper hydration becomes essential when using creatine supplementation due to increased intracellular water requirements. While research shows no kidney damage from creatine use in healthy individuals, maintaining optimal hydration supports both safety and effectiveness. Individuals with renal impairment should consult a physician.

Monitor kidney function if you have pre-existing kidney conditions or take medications that affect kidney function. Most healthcare providers can perform simple blood tests to assess kidney health if concerns arise.

Interactions and Contraindications

Creatine HMB generally doesn't interact with common medications, and research shows no significant interactions with most medicine. However, certain situations require additional caution:

Potential Considerations:

• Diabetes medications (monitor blood sugar closely)
• Diuretics (may affect hydration status)
• Kidney medications (consult healthcare provider)
• Blood thinners (HMB may affect clotting in rare cases)

Quality Control and Purity

Choose Creatine HMB supplements that undergo third party testing to ensure purity and accurate labeling. Contaminated or mislabeled products can pose health risks and reduce effectiveness.

Universal Nutrition and other reputable brands provide certificates of analysis showing test results for heavy metals, microbials, and potency. This transparency helps ensure you're getting exactly what's on the label.

Special Population Considerations

Certain groups may need modified approaches to creatine HMB supplementation:

• Youth Athletes (Under 18): Under parental supervision, lower doses may be appropriate based on body weight
• Older Adults (Over 65): May benefit from longer loading periods
• Women: Generally respond well to standard doses, no modifications needed
• Vegetarians: May see enhanced benefits due to lower baseline creatine levels

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Customizing Creatine HMB for Different Goals

Muscle Building Focus

For maximum muscle mass development, combine creatine HMB with a structured muscle-building program and adequate caloric surplus. This approach maximizes the anabolic environment while providing the cellular energy needed for intense training sessions.

Muscle Building Protocol:

• 5g creatine monohydrate daily
• 3g HMB daily
• 300-500 calorie surplus
• Progressive resistance training 4-6x weekly
• Adequate protein intake (1.2-1.6g per pound bodyweight)

Focus on compound movements that recruit multiple muscle groups, allowing the enhanced strength and power from creatine HMB to translate into maximum muscle stimulation. Track body composition changes through progress photos, measurements, and body fat assessment.

Strength Development

Powerlifters and strength athletes can optimize creatine HMB use for maximum strength gains by timing supplementation around heavy training sessions. The enhanced ATP regeneration supports better performance during low-rep, high-intensity work.

Strength-Focused Approach:

• Pre-training: Full dose 45-60 minutes before lifting
• Focus on main lifts (squat, bench, deadlift)
• Longer rest intervals (3-5 minutes) between sets
• Track 1RM progress monthly
• Prioritize recovery between intense sessions

Fat Loss While Preserving Muscle

During cutting phases, creatine HMB becomes invaluable for maintaining lean mass while in a caloric deficit. HMB's anti-catabolic properties help prevent muscle loss while supporting fat mass reduction, while creatine maintains training intensity despite reduced energy intake. These results can vary depending on caloric intake and training.

Cutting Phase Strategy:

• Continue standard dosing throughout deficit
• Maintain resistance training volume
• Prioritize protein intake (1.4-1.8g per pound bodyweight)
• Use moderate cardio to enhance fat loss
• Monitor strength levels as muscle retention indicator

Enhancing Athletic Performance

Athletes in sports requiring power, speed, and quick recovery can integrate creatine HMB into sport-specific training programs. The combination supports both anaerobic power and recovery between high-intensity efforts.

Sport-Specific Application:

• Time doses around practice sessions
• Focus on sport-specific movement patterns
• Monitor training status and recovery metrics
• Adjust timing based on competition schedule
• Combine with sport nutrition protocols

Endurance Sports Adaptation

While traditionally associated with power sports, creatine HMB can benefit endurance athletes through improved recovery and maintained muscle mass during high-volume training phases.

Research indicates improvements in aerobic performance and reduced muscle damage markers in endurance athletes using creatine HMB combinations. This supports better training consistency and reduced injury risk during demanding training blocks.

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Expert Opinion & Overall Rating of Animal Creatine HMB+

After analyzing current research, user feedback, and hands-on testing, Animal Creatine HMB+ by Universal Nutrition earns a solid 8.7 out of 10 rating for effectiveness and value in the Creatine HMB category. This rating reflects the premium formula design, optimal dosing, and proven results that make it a standout choice for serious athletes.

Strengths and Advantages

• Premium Formula Design (9.5/10): Animal Creatine HMB+ delivers the research-backed combination of 5g creatine monohydrate plus 3g myHMB® - twice the HMB content of leading competitors. The addition of vitamin D and electrolytes creates a comprehensive muscle support formula that addresses multiple performance factors.
  
  
• Proven Dosing Protocol (9.2/10): The 5g creatine and 3g HMB dosing follows established research protocols that have demonstrated 67% greater lean muscle gains and 38% superior strength increases compared to creatine alone in clinical studies.
  
  
• Quality and Purity (9.0/10): Universal Nutrition's commitment to quality manufacturing and ingredient sourcing ensures consistent potency and purity. The myHMB® branded ingredient provides pharmaceutical-grade β-hydroxy β-methylbutyrate for maximum effectiveness.
  
  
• Synergistic Benefits (8.5/10): Animal Creatine HMB+ creates measurable improvements in body composition, strength gains, and exercise performance that exceed individual supplementation. In a 10-week trial (Fernández-Landa 2020), the creatine + HMB group outperformed placebo and creatine-only groups in lean mass and power tests..
  
  
• Mixability and Taste (8.0/10): The powder formula mixes easily without clumping and offers pleasant flavor options that make daily supplementation enjoyable rather than a chore.
  
  

Potential Drawbacks

• Premium Pricing (6.5/10): Animal Creatine HMB+ costs significantly more than basic creatine monohydrate, reflecting the premium ingredients and advanced formulation. While the value is evident, budget-conscious users may find the price point challenging.
  
  
• Larger Serving Size (7.0/10): The comprehensive formula requires a full scoop serving, which some users find bulky compared to basic creatine supplements. However, this reflects the inclusion of effective doses of all active ingredients.
  
  
• Stimulant-Free Formula (7.5/10): While the lack of stimulants makes it stackable with pre-workouts, some users would prefer an all-in-one solution with energy-boosting ingredients included.
  
  

Who Benefits Most from Creatine HMB Supplementation

Highly Suggested For:

• Serious athletes and resistance trained individuals seeking premium supplementation
• Those experiencing training plateaus who need proven muscle-building support
• Athletes in cutting phases requiring superior muscle preservation
• Users wanting a comprehensive, research-backed creatine HMB formula

Moderately Suggested For:

• Recreational gym-goers with consistent training and adequate supplement budgets
• Athletes seeking to upgrade from basic creatine supplementation
• Those who prioritize ingredient quality and optimal dosing over cost savings

Not Suggested For:

• Complete beginners to weight training (basic creatine may be more appropriate)
• Those with very limited supplement budgets seeking maximum value
• Individuals who prefer single-ingredient supplements for precise control

Overall Rating: 8.7/10

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Transform Your Training: The Creatine HMB Advantage

Creatine HMB supplementation is a strategic approach to maximizing your training potential and accelerating muscle development. Clinical trials consistently demonstrate that combining these two powerful ingredients creates synergistic effects that surpass what either supplement can achieve alone.

From the enhanced energy production that powers your most intense training sessions to the anti-catabolic protection that preserves your hard-earned muscle mass, creatine HMB addresses every aspect of the muscle-building equation. Whether you're a competitive athlete seeking that extra edge or a dedicated gym-goer pushing past plateaus, this combination provides the cellular support your muscles need to grow, recover, and perform at their peak.

The research speaks volumes: one study reported up to 67% greater muscle gains, while others observed strength increases of 38–51% in specific training populations. Premium formulations like Animal Creatine HMB+ have refined these benefits into convenient, precisely-dosed supplements that eliminate the guesswork from your nutrition strategy.

Ready to level up your muscle-building potential?

Add a high-quality Creatine HMB formula like Animal Creatine HMB+ to your stack, commit to consistent daily use, and prepare to experience the difference that science-backed supplementation can make in your training results. Your strongest, most muscular physique is waiting - and creatine HMB is the key to getting there faster.

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References:

• Fernández-Landa, J., Calleja-González, J., León-Guereño, P., Caballero-García, A., Córdova, A., & Mielgo-Ayuso, J. (2019). Effect of the Combination of Creatine Monohydrate Plus HMB Supplementation on Sports Performance, Body Composition, Markers of Muscle Damage and Hormone Status: A Systematic Review. Nutrients, 11(10), 2528. https://doi.org/10.3390/nu11102528
• Jówko, E., Ostaszewski, P., Jank, M., Sacharuk, J., Zieniewicz, A., Wilczak, J., & Nissen, S. (2001). Creatine and beta-hydroxy-beta-methylbutyrate (HMB) additively increase lean body mass and muscle strength during a weight-training program. Nutrition (Burbank, Los Angeles County, Calif.), 17(7-8), 558–566. https://doi.org/10.1016/s0899-9007(01)00540-8
• Fernández-Landa, J., Fernández-Lázaro, D., Calleja-González, J., Caballero-García, A., Córdova, A., León-Guereño, P., & Mielgo-Ayuso, J. (2020). Long-Term Effect of Combination of Creatine Monohydrate Plus β-Hydroxy β-Methylbutyrate (HMB) on Exercise-Induced Muscle Damage and Anabolic/Catabolic Hormones in Elite Male Endurance Athletes. Biomolecules, 10(1), 140. https://doi.org/10.3390/biom10010140
• Fernández-Landa, J., Fernández-Lázaro, D., Calleja-González, J., Caballero-García, A., Córdova Martínez, A., León-Guereño, P., & Mielgo-Ayuso, J. (2020). Effect of Ten Weeks of Creatine Monohydrate Plus HMB Supplementation on Athletic Performance Tests in Elite Male Endurance Athletes. Nutrients, 12(1), 193. https://doi.org/10.3390/nu12010193
• Mangine, G.T., VanDusseldorp, T.A., Hester, G.M. et al. The addition of β-Hydroxy β-Methylbutyrate (HMB) to creatine monohydrate supplementation does not improve anthropometric and performance maintenance across a collegiate rugby season. J Int Soc Sports Nutr 17, 28 (2020). https://doi.org/10.1186/s12970-020-00359-4
• Kreider, R. B., Kalman, D. S., Antonio, J., Ziegenfuss, T. N., Wildman, R., Collins, R., Candow, D. G., Kleiner, S. M., Almada, A. L., & Lopez, H. L. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14, 18. https://doi.org/10.1186/s12970-017-0173-z
• Wilson, J. M., Fitschen, P. J., Campbell, B., Wilson, G. J., Zanchi, N., Taylor, L., Wilborn, C., Kalman, D. S., Stout, J. R., Hoffman, J. R., Ziegenfuss, T. N., Lopez, H. L., Kreider, R. B., Smith-Ryan, A. E., & Antonio, J. (2013). International Society of Sports Nutrition Position Stand: beta-hydroxy-beta-methylbutyrate (HMB). Journal of the International Society of Sports Nutrition, 10(1), 6. https://doi.org/10.1186/1550-2783-10-6
• Molfino, A., Gioia, G., Rossi Fanelli, F., & Muscaritoli, M. (2013). Beta-hydroxy-beta-methylbutyrate supplementation in health and disease: a systematic review of randomized trials. Amino acids, 45(6), 1273–1292. https://doi.org/10.1007/s00726-013-1592-z