Many people who work out regularly use a supplement that combines creatine monohydrate with hydroxymethyl butyrate to enhance their strength, decrease fat mass, prevent lean muscle loss, and increase endurance.
If you are considering taking creatine HMB, here is a look at how to start using the supplement and how to store it correctly.
What is Creatine
Creatine is a molecule that exists naturally in your cells. It can also be taken as a supplement.
The popular dietary supplement has been widely studied. According to Healthline, it can increase the concentration level in your cells, which leads to various performance and health benefits.
In addition to an improvement in muscular performance and workout performance, many studies show creatine can improve mental performance in older people.
Healthline also states that studies show creatine can increase strength gains by between 5% and 10% when used with a weight training program. So, it is a popular supplement for people who want to increase their muscular strength.
What is HMB
HMB, or hydroxymethyl butyrate to give the chemical its full name, is produced when your body breaks down the amino acid leucine, which is one of the building blocks of protein.
According to WebMD, HMB may promote muscle growth. So, it is commonly used in combination with creatine in the form of supplements, like Transparent Labs creatine HMB, to help build muscle and prevent muscle loss.
How to Start Using Creatine HMB
If you are going to start using a creatine HMB supplement to help you improve your strength, muscle, and endurance, you need to take it at the right times.
There is no one-size-fits-all way of taking creatine HMB. But you basically have the option of taking it either before you work out, shortly after you work out, or at a time that is not close to your exercise routine. Alternatively, you can split your doses throughout the day, on days that you work out.
With the help of a fitness instructor, you can work out when it is best to take creatine HMB in relation to your specific workout program.
But to get started, we recommend taking one scoop of creatine HMB thirty minutes before each workout and taking one scoop on non-workout days in the morning, to help with recovery.
How to Store Creatine HMB Correctly
You should keep creatine HMB in a dry and cool place. When stored properly, the supplement can remain stable for years.
However, always make sure you look at the best before date. Like other supplements, creatine HMB can be safely consumed at any point before the best before date, as long as you store it correctly.
It is fine to put creatine HMB into drinks, but make sure you drink the beverage on the same day. For example, when you add creatine HMB to acidic drinks like orange juice, you should aim to drink them within eight hours. For milk and yogurt beverages that you mix with creatine HMB, you can refrigerate them for several days without losing any significant potency.
How Long Does It Take to See Results
How long it takes for you to see performance results from taking creatine HMB as part of your regular workout routine depends on several factors, such as your individual level of fitness and your diet.
Most people notice the effects of creatine HMB within the first few weeks of taking the supplement. The effects of the creatine typically create noticeable strength gains after the first couple of weeks, while HMB effects tend to kick in after three or four weeks.