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HMB and Creatine: Giving RESULTS Every Time!
Strength, power, muscle, and speed are our specialties at AtLarge Nutrition, LLC.
Every single day we work with and speak with the best athletes in the world. We listen to their needs, hear about the rigors of their sports, and sympathize when they tell us they need just a little something extra to help them reach their full potential. That’s when we head to our lab, lock ourselves inside, and design the highest quality supplements that will help the best of the best get the results that they want.
Recently, we strove to formulate a product that would dramatically enhance performance while simultaneously remaining safe and legal in as many athletic federations as possible. Exhaustive research and in-the-trenches conversations led to the creation of RESULTS™.
Two ingredients in RESULTS™, HMB (b-hydroxy-b-methylbutyrate) and creatine monohydrate, are potent enough to be stand-alone supplements. However, we found something that shocked us: when you combine these two amazing compounds, the effects were far more exciting and powerful.
Simply put, the results were increased lean muscle mass and strength and reduced body fat.
HMB for Muscle Growth and Increased Endurance Performance
HMB is a naturally occurring compound produced in the body during metabolism of the amino acid leucine. Leucine is a branched chain amino acid (BCAA) of great interest. Taken in comparatively low doses (4-6g), it has been demonstrated to stimulate protein synthesis to the same degree as much larger servings of complete proteins. This effectively means that you can get the same surge of protein synthesis without taking in tons of protein.
Dr. Steven Nissen was the first man to explore the potential health and ergogenic benefits of HMB. He theorized that leucine’s powerful protein synthesis-stimulating effects were correlated to its metabolism of HMB in the body. Following Dr. Nissen’s pioneering work, HMB has become one of the most studied supplements in the sports nutrition industry. Recent research has elucidated the ways in which HMB both stimulates protein synthesis (2) and blunts catabolism (3), thus assisting in creation of a net anabolic environment.
HMB not only has positive effects on the net protein state of the body (and thus potentially on skeletal muscular hypertrophy), but it has also been recently shown to aid endurance. It does so via two distinct pathways:
Pathway 1 - Enhancement of maximum oxygen uptake (VO2max)
Pathway 2 - Improvement of the respiratory compensation point (RCP) (4)
These improvements allow endurance athletes to exercise at a higher level of intensity for a longer period of time, thus potentially improving performance.
In yet another study, HMB reduced peak creatine kinase (CK) levels after a prolonged run (5). CK is generally considered to be a marker of muscle damage, and thus a reduction in peak levels indicates reduced muscle damage, more rapid recovery, or both. CK levels are also highly correlated with muscular soreness. A reduction in peak CK levels may result in reduced muscular soreness from intense training. This means you can train more frequently and feel better!
So far we have discussed proven effects of HMB that should result in improved performance in the gym. But what about real-life results?
Two Studies - Nothing Short of Phenomenal
In one study, HMB users experienced double the strength increase and three times the lean gain in muscle mass as compared to that of those using a placebo. This study’s amazing results prompted a second seven-week study that resulted in HMB users increasing their bench press strength three times that of placebo users! (6)
Safe and Effective!
Supplements or drugs with the proven ergogenic benefits of HMB are often considered unsafe, but HMB is one of the very few exceptions. In fact, it may even be beneficial to overall health via a positive effect on LDL cholesterol and blood pressure.
Bottom line: If HMB isn’t part of your daily supplement regimen, then it very well should be!
Creatine: The Classic Stand-By That Packs a Punch
Creatine, or α-methylguanido-acetic acid, is a naturally-occurring nitrogen compound that contains an acidic component found both in select foods (primarily meats) and in the body. The majority of creatine in the body is found in the skeletal muscle system and plays a very important role in energy metabolism.
Supplementation with creatine allows for increased intramuscular stores and thus enhanced anaerobic training endurance (more reps with the same weight). This enhanced endurance allows for greater training volume and thus greater potential stimulation of muscular hypertrophy.
Creatine supplementation also increases intramuscular stores of fluid, which results in volumization of the muscle cells, and volumization of muscle cells has a stimulating effect on protein synthesis. Therefore, creatine allows the trainee to lift more weight and potentially to respond to the increased training stimulus with greater muscular hypertrophy.
Creatine’s theoretical benefits, as listed above, have been proven in research. Volek et al. studied the effects of a one-week creatine loading phase. The result was that creatine significantly increased the work performed (on the bench press and with jump squats) as compared to placebo (8). In a separate study, creatine was shown to improve 100-meter sprint times (9). Finally, another study by Volek et al. involving 12 weeks of creatine supplementation resulted in both increased muscle mass and training volume (10).
As with HMB, there is a literal mountain of studies on creatine proving both its efficacy as an ergogen and its safety. Again, like HMB, creatine may even provide certain health benefits such as acting as a potent antioxidant.
Chuck Vogelpohl Squatting 1,140 pounds (All-Time Record Squat ) - Chuck is a regular user of Results
The Super Supplement: RESULTS™
As addressed above, both creatine and HMB have been proven to increase skeletal muscle mass and strength. Individually, they are both impressive ergogenic supplements, but when combined, they make for a kind of super supplement.
A 2001 study by Jowko et al. clearly demonstrated that each compound produced its ergogenic benefits via unique pathways, and thus combining them could produced additive effects (greater results than using either supplement individually) (1).
Most companies would stop right there and settle for a product that combined them, but here at AtLarge, we wanted more! We wanted to create a straightforward, no-BS product that would bend the minds of its users with gains such as never before! (We even took the no-BS approach when we named this super supplement. What you see is what you get!)
We combed the research journals and eventually came upon the ultimate ingredient to combine with creatine and HMB for a triangle of power!
That third ingredient is β-alanine.
Research had shown that β-alanine combined with creatine (much like creatine plus HMB) has additive effects on size and strength.
We theorized that throwing creatine, HMB, and β-alanine together (along with some dextrose for an insulin spike) into one product would revolutionize nonhormone-based supplementation.
And guess what? We nailed it!
The biggest and strongest athletes in the world use RESULTS™ for a reason: it flat-out works! (Chuck Vogelpohl, Donnie Thompson, Ryan Celli, Scott Yard, Tom Mutaffis, Travis Bell & Vincent Dizenzo and the Westside Barbell Powerlifting Team to name a few!)
So don’t force yourself through even one more day of lackluster performance. Get RESULTS™ and get results.
Written by Chris Mason
Discuss, comment or ask a question
If you have a comment, question or would like to discuss anything raised in this article, please do so in the following discussion thread on the Wannabebig Forums - HMB and Creatine: Giving RESULTS Every Time! discussion thread.
1. 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. Nutr. 17(7-8): 558-566.
2. Eley, H. L., Russell, S. T. & Tisdale, M. J. (2008) Attenuation of depression of muscle protein synthesis induced by lipopolysaccharide, tumor necrosis factor and angiotensin II by beta-hydroxy beta-methylbutyrate. Am. J. Physiol Endocrinol. Metab. 295(6):1409-1416.
3. Smith, H. J., Wyke, S. M. & Tisdale, M. J. (2004) Mechanism of the attenuation of proteolysis-inducing factor stimulated protein degradation in muscle by beta-hydroxy-beta-methylbutyrate. Cancer Res. 64: 8731-8735.
4. Lamboley, C. R., Royer, D. & Dionne, I. J. (2007) Effect of beta-hydroxy beta-methylbutyrate on aerobic-performance components and body composition in college students. Int. J. Sport Nutr. Exer. Metab. 17(1):56-69.
5. Knitter, A. E., Panton, L., Rathmacher, J. A., Petersen, A. & Sharp, R. (2000) Effects of beta-hydroxy beta-methylbutyrate on muscle damage following a prolonged run. J. Appl. Physiol. 89(4):1340-1344.
6. Nissen, S., Sharp, R., Ray, M., Rathmacher, J. A., Rice, D., Fuller, J. C., Jr., Connelly, A. S. & Abumrad, N. N. (1996) Effect of the leucine metabolite beta-hydroxy-beta-methylbutyrate on muscle metabolism during resistance-exercise training. J. Appl. Physiol. 81(5): 2095-2104.
7. Nissen, S., Panton, L., Sharp, R. L., Vukovich, M., Trappe, S. W. & Fuller, J. C., Jr. (2000) Beta-hydroxy-beta-methylbutyrate (HMB) supplementation in humans is safe and may decrease cardiovascular risk factors. J. Nutr. 130(8): 1937-1945.
8. Volek, J.S., Kraemer, W.J., Bush, J.A., Boetes, M., Incledon, T., Clark, K.L., & Lynch, J.M. (1997) Creatine supplementation enhances muscular performance during high-intensity resistance exercise. J Am Diet Assoc, 97: 765-770.
9. Skare, O.C., Skadberg, & Wisnes, A.R. (2001) Creatine supplementation improves sprint performance in male sprinters. Scand. J. Med. Sci. Sports, 11: 96-102.
10. Volek, J.S., Duncan, N.D., Mazzetti, S.A., Staron, R.S., Putukian, M., Gomez, A.L., Pearson, D.R., Fink, W.J. & Kraemer, W.J. (1999) Performance and muscle fiber adaptations to creatine supplementation and heavy resistance training. Med. Sci. Sports Exerc., 31: 1147-1156.