Creatine monohydrate is one of the most studied supplements in sports nutrition and is widely recognized for its role in supporting physical performance. Researchers have also explored whether combining creatine with other ergogenic aids could enhance exercise outcomes even further.
A study published in Nutrients evaluated the effects of combining creatine monohydrate (CrM) with β-hydroxy β-methylbutyrate (HMB), a metabolite of the amino acid leucine, on physical performance in elite athletes. The goal was to determine whether this combination could offer greater benefits compared with creatine or HMB alone. (Sánchez-González et al., 2020)
Study Design
Elite male rowers participated in a 10-week training and supplementation program. Participants were randomly assigned to one of four groups:
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A placebo group
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A creatine monohydrate group
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A HMB group
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A group taking creatine monohydrate plus HMB together
All groups followed the same training regimen and supplement schedule throughout the study period. (Sánchez-González et al., 2020)
Performance Testing
After 10 weeks, all athletes completed a graded exercise test on a rowing ergometer. Researchers measured aerobic power at several lactate threshold points, which are commonly used to assess endurance performance. (Sánchez-González et al., 2020)
Lactate thresholds indicate how efficiently the body can maintain higher levels of exertion before lactate accumulates in the blood, an important marker for endurance athletes.
Key Findings
The most notable outcome from the study was that the group taking both creatine monohydrate and HMB showed significantly greater aerobic power at higher lactate thresholds compared with the other groups.
In particular:
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The combined supplement group performed better at the 8 mmol lactate threshold, a level often associated with sustained high-intensity efforts.
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This suggests that the creatine + HMB group was able to exercise at a higher intensity before reaching this key metabolic marker.
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The combined group also showed increased aerobic power at intermediate thresholds compared with the groups taking only creatine or only HMB. (Sánchez-González et al., 2020)
The researchers noted that the combined supplementation did not significantly change muscle mass compared with creatine alone, indicating the differences were more related to aerobic performance metrics than to changes in body composition. (Sánchez-González et al., 2020)
What This Means
The results suggest that creatine monohydrate and HMB may work together in a complementary way to improve certain endurance-related performance measures in trained athletes. The study provides evidence that combining the two supplements could enhance aerobic power under specific testing conditions compared with taking either compound alone.
These findings are important because they show:
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Creatine’s effects may extend beyond strength and anaerobic performance when combined with other compounds.
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HMB may contribute to performance adaptations that are not observed when either supplement is taken in isolation.
However, it is important to note that this study was conducted with elite rowers, and results may vary across different populations or sports disciplines.
References
Sánchez-González, M. Á., et al. Effects of Creatine Plus HMB Supplementation on Strength and Endurance Performance: A Systematic Review. Nutrients, 2020.
DOI: https://doi.org/10.3390/nu12010193
Educational Disclaimer
This post summarizes peer-reviewed scientific research for informational purposes only. It does not provide medical or nutritional advice. Always consult a qualified healthcare professional before making changes to your diet or supplementation routine.
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