Evidence explainerHMB (beta-hydroxy-beta-methylbutyrate)Creatine monohydrate
HMB vs Creatine: In Young Lifters, Creatine Has the Data and HMB Mostly Does Not
Both are sold to lifters. In trials of young adults doing resistance training, creatine adds measurable strength while HMB shows little. The picture shifts for adults over 50.
Key takeaways
- In young adults doing resistance training, a 2020 meta-analysis found HMB had no significant effect on fat-free mass or one-rep-max strength [1].
- With resistance training, creatine added 4.43 kg of upper-body and 11.35 kg of lower-body strength versus placebo in a meta-analysis of 23 trials [2].
- In trained athletes, HMB's effects on strength and body composition were trivial [3].
- In adults over 50, HMB modestly improved muscle mass, grip strength and walking speed in 21 trials [4].
- HMB is not on the AND/DoC/ACSM list of evidence-based ergogenic aids [5].
The evidence, graded
Pulled from our monograph evidence tables. Grades follow our evidence-grading policy.
- No effectNo effectFat-free mass and strength gains in young adults doing resistance trainingHMB produced a small gain in total body mass but no significant effect on fat-free mass, fat mass or one-rep-max strength.
- Grade AImprovedMuscle strength with resistance trainingVersus placebo, upper-body strength +4.43 kg and lower-body strength +11.35 kg. Gains were significant in men; women showed no significant gains, but only 2 trials (40 women) were female-only.
- Grade CNo effectStrength and body composition in trained and competitive athletesEffects on bench press, leg press, body mass, fat-free mass and fat mass were trivial and not significant, with no heterogeneity between trials.
- Grade BImprovedMuscle mass, strength and physical function in adults over 50HMB increased appendicular skeletal muscle mass (1.56 kg) and lean mass (0.28 kg), handgrip strength (0.54 kg), chair-stand time (-0.73 s) and gait speed (0.06 m/s).
What each one is
HMB is a metabolite of the amino acid leucine; about 5% of the body's leucine becomes HMB [5]. Getting 3 g/day of HMB from food would take more than 600 g of high-quality protein a day, so supplements are the only practical source [5].
Creatine helps muscles regenerate ATP for short, intense efforts, and ODS calls it one of the most thoroughly studied performance supplements [5].
Young lifters: the head-to-head of evidence
In a 2020 meta-analysis of 11 resistance-training studies in adults aged 18 to 45, HMB produced a small gain in total body mass but no significant effect on fat-free mass, fat mass or one-rep-max strength [1]. In trained and competitive athletes, a 2018 meta-analysis of 6 trials found only trivial effects [3].
Creatine's record is stronger. In a 2024 meta-analysis of 23 trials (n=509) in adults under 50 doing resistance training, creatine added 4.43 kg of upper-body and 11.35 kg of lower-body strength versus placebo [2]. We grade creatine for strength A and HMB in young lifters as no effect. No trial in our sources compared the two directly.
Over 50: where HMB looks better
In a 2025 meta-analysis of 21 trials (1,935 adults over 50), HMB increased appendicular muscle mass by 1.56 kg, handgrip strength by 0.54 kg and gait speed by 0.06 m/s [4]. Benefits were seen in subgroups taking 3 g/day for more than 12 weeks, and the confidence intervals for muscle mass were wide [4].
Creatine has its own data in older adults; see creatine in later life. For HMB in later life, read HMB for older adults.
The recovery claim
ODS reports general agreement that HMB may speed recovery from exercise hard enough to damage muscle, which means trained athletes would need to push harder to see any benefit [5]. The ISSN supports the recovery claim; the Australian Institute of Sport does not recommend HMB outside research or monitored use [5].
Doses and safety
HMB studies used 1.5 to 6 g/day, most often 3 g, which gave results equivalent to 6 g [5]. Calcium HMB is about 13% calcium, so 3 g/day adds about 400 mg of calcium [5]. Short-term use of 3 g/day appears safe in adults, but it has not been studied in adolescents [5].
Creatine regimens typically use 3 to 5 g/day after an optional loading phase of 20 g/day for up to 7 days; weight gain from water retention is a reported side effect [5].
Quick answers
Can you take HMB and creatine together?
ODS notes HMB studies varied widely, including whether participants also took supplements such as creatine, which makes benefits hard to predict [5]. No trial in our sources tested the combination against each alone.
Is HMB worth it for beginners?
An older meta-analysis found small strength gains in previously untrained men and trivial effects in trained lifters [6]. The 2020 analysis in young adults found no significant strength effect [1].
Calcium HMB or free acid?
The free acid form raises blood HMB faster and higher, but ODS says more studies are needed to compare effects [5].
Keep reading
Full monographs
Related articles
- HMB for Muscle After 50: Small Gains in Mass, Grip and Walking Speed Across 21 Trials
- Beta-Alanine vs Creatine: Different Jobs, Different Time Frames
- Creatine After 50: What It Does for Muscle, Memory and Bone (and What It Doesn’t)
- Creatine Loading Phase: Do You Need It, and Why Did the Scale Just Jump?
Browse the full Supplement & Nutrient Encyclopedia or all supplement articles.
References
- [1]Supplementation with the Leucine Metabolite β-hydroxy-β-methylbutyrate (HMB) does not Improve Resistance Exercise-Induced Changes in Body Composition or Strength in Young Subjects: A Systematic Review and Meta-Analysis. Nutrients, 2020.
- [2]Effects of Creatine Supplementation and Resistance Training on Muscle Strength Gains in Adults <50 Years of Age: A Systematic Review and Meta-Analysis. Nutrients, 2024.
- [3]Effects of beta-hydroxy-beta-methylbutyrate supplementation on strength and body composition in trained and competitive athletes: A meta-analysis of randomized controlled trials. J Sci Med Sport, 2018.
- [4]Effects of oral supplementation of β -hydroxy-β -methylbutyrate on muscle mass and strength in individuals over the age of 50: a meta-analysis. Front Nutr, 2025.
- [5]Dietary Supplements for Exercise and Athletic Performance: Fact Sheet for Health Professionals. NIH Office of Dietary Supplements, 2024.
- [6]Effects of beta-hydroxy-beta-methylbutyrate supplementation during resistance training on strength, body composition, and muscle damage in trained and untrained young men: a meta-analysis. J Strength Cond Res, 2009.