What is Creatine?

What is Creatine?

Creatine is needed by the body to rapidly provide energy to muscles for explosive, high force movements such as a sprint, a high box jump or a heavy deadlift.

It is a very simple, naturally occurring molecule that, like HMB, can be made by the body in small amounts but needs to be topped up by eating creatine rich foods such as salmon, tuna, pork and beef. 

Creatine as a supplement (in the stable form of Creatine Monohydrate) is one of the most researched ingredients shown consistently to increase strength and muscle gain with heavy training. 


What will Creatine do for me?

There are over 40 research studies on Creatine conducted at universities and institutes across the globe. These studies have shown that Creatine supplementation increases muscle mass and strength.

How does Creatine produce all these positive effects?

Exactly how Creatine 

The science behind HMB

Medical researchers have proposed that HMB works by slowing the breakdown of muscle protein and even preventing the death of muscle cells through a complex chemical pathway called the Ubiquitin pathway. For the strength athlete this means retaining strong muscle cells. For the endurance athlete this means smaller, energy efficient muscle cells remain intact and healthy, ready for training.

Adapting to training requires muscle protein to build or enhance the muscle cells. HMB is thought to stimulate the production of muscle protein to be used in this process through a complex chemical pathway called the m-TOR pathway. In endurance athletes this means that muscles rapidly change to become more energy efficient whereas in the strength athlete muscle cells will grow quicker to generate more power. 

Overall, using HMB enhances your recovery from, and adaptation to training. It is a product that can be used by all athletes that are training hard, regardless of their sporting event.

HMB is natural and completely safe to take

HMB is a substance that occurs naturally in the body. We use about a ¼ teaspoon of HMB a day to help make and maintain muscle cells. We get this HMB from either eating healthy foods such as grapefruit, alfalfa and catfish or by making it in the body from Leucine, an amino acid found in the protein we eat.

In 2000, research was published that took blood samples from 128 men and women of all ages using HMB. The research found that HMB was completely safe to take with no reported side effects. Read the research.

Adding Creatine for the strength athlete

Our bodies require Creatine to store energy in the muscles for high power explosive movements like sprinting or heavy weight lifting. We normally get Creatine from eating meat.

Supplementing the diet with Creatine has been shown in over 15 studies to enhance strength and mass with training, thought to be through increased muscle water and providing energy for better training. Creatine has been shown to work in tandem with HMB for even better results.

HMB and Creatine are two of the most researched sports supplements available on the market having been tested in over 100 research labs. Their ability to increase muscle mass and strength with weight training are similar, yet research has shown that they work differently, meaning that using them together combines their effects.

Research into the combination found that they may even double the effects of training. Using HMB and Creatine together is a no-brainer for athletes wanting to get the most from their heavy lifting.

Blonyx HMB products for different activities

All Blonyx products are based on HMB. HMB Sport™ is simply HMB and calcium in a gelatin capsule. It can be taken along with your current supplement regimen.

Blonyx’s new HMB+ Creatine product combines the two most researched supplements for enhancing strength and muscle mass. 

Both HMB products are ideal for athletes that participate in high intensity training that causes muscle soreness on a regular basis. Blonyx supplements are therefore ideal for:

  • CrossFitters
  • Marathon runners
  • Power Lifters
  • Gymnasts
  • Competitive sportsmen/women
  • Body Builders
  • Triathletes

HMB is supported by lots of research

HMB was discovered by Dr Steve Nissen at Iowa State University. Dr Nissen’s first study on athletes consisted of 41 men who weight trained three times a week, for 1.5h a time, over a three week period. One group received HMB, the other group received a placebo. After 4 weeks, the HMB group showed a greater increase in muscle, lost more fat and were significantly stronger than the placebo group.

To date there have been numerous additional, university and peer-reviewed studies done on HMB. Over twelve years, researchers have found that HMB has numerous beneficial effects, including producing better results from intense exercise. The list of HMB clinical studies is continually growing. Currently there are over 20 human studies completed and published as peer-reviewed papers, with more studies set to follow. Only Creatine and protein supplementation has more studies published than HMB.

Below are a list of HMB studies: 

Research Study: controlled 9 week study on trained men. HMB increased lean mass, decreased fat mass and resulted in a substantial increase in lower body strength. Read the research

Research Study: A meta-analysis of existing research. HMB supplementation resulted in clear overall increases in strength in men starting a resistance training program, but that the benefit of HMB in trained athletes was smaller. Read the research

Research Study: Placebo-controlled study in college students. HMB supplementation increased maximal oxygen consumption by 5%. Read the research

Research Study: 1 year long controlled study in the elderly. HMB with two amino acids increased lean mass and protein turnover in older adults. Read the research

Research Study: Controlled study in trained cyclists. HMB supplementation increased cyclist endurance as measured by VO2 peak and lactic acid build-up. Read the research

Research Study: 12 week study on resistance trained men. HMB combined with two amino acids doubled the effects of training on lean mass and increased fat loss. Read the research

Research Study: Controlled study in male and female runners. HMB reduced muscle damage after a prolonged run as well as the perception of muscle soreness. Read the research

Research Study: A review of research on HMB. Concluded that collectively there is not only clinical data, but also mechanistic data supporting HMB's effect on increasing muscle mass and strength. Read the research

Research Study: Controlled study in 35 trained collegiate football players. HMB increased muscle mass and reduced body fat however this was not statistically significant probably because the athletes only used HMB for 4 weeks so gains were small. Read the research

Research Study: A meta-analysis of all research to date on supplementation for strength and mass. Found that HMB and Creatine are the only two supplements that have been shown to enhance strength and mass with resistance training. Read the research

Research Study: Controlled 8 week study in weight training elderly men. HMB increased muscle strength and lean mass while increasing fat loss. Read the research

Research Study: Controlled study in weight training males using Creatine and HMB in combination. HMB and Creatine supplementation results in even greater strength and lean gains than either HMB or creatine supplementation alone Read the research

Research Study: Controlled study in trained males. HMB enhanced strength and mass but the increases were small over the research period. Read the research

Research Study: Controlled study using male and female trained and untrained subjects. The studies showed that regardless of gender or prior training, HMB increases strength and minimizes muscle damage when combined with a four-week resistance-training program. Read the research

Research Study: Controlled study with male weight lifters. HMB increased lean mass and peak muscle torques. It also decreased blood markers of muscle damage. Read the research

Research Study: Controlled study if 40 experienced, resistance trained men over just 4 weeks. HMB numerically increased lean mass and strength over the period of the study. Read the research

Research Study: Two controlled studies in weight training males for three and seven weeks. HMB increased strength and muscle mass while reducing muscle damage in all subjects. Read the research

Research Study: The official position paper of the International Society of Sports Nutrition. HMB was rated in the second highest category of effective supplements for performance enhancement. Read the research.

Other things to know about HMB

HMB doesn’t really have much taste to it so it is often mixed with juices like grape or OJ. HMB is linked to calcium meaning it quickly and easily dissolves in liquid and is absorbed into the body.

HMB’s effects are most beneficial when you are pushing your body to its limits in order to stimulate muscle adaptation. 

HMB’s effects will be reduced if you are not training hard or, as in the case of highly trained athletes, your potential for adaptation to training is smaller (think how much training a 100m sprinter puts in for a tenth of a second speed improvement). For this reason, research on elite athletes has found that HMB only results in small gains in strength and endurance.

Calcium-HMB, which is the form we use in our supplements, is the same form it has been tested in. Calcium HMB is completely safe to take with no reported side effects. Ever.

science backed supplement that both supports muscle cell health and energy systems. Using it on a regular basis results in less muscle cell damage after strenuous exercise and improved energy for training. This leads to quicker recovery and faster muscle strength gains with training. 

HMB+ Creatine is made from two simple ingredients found in natural, healthy foods. It contains no additives, preservatives or fillers and is for the athlete concerned about what goes into their body. 

HMB+ Creatine is an ideal supplement for strength focused athletes that push their bodies to extremes, such as strength focused CrossFitters, Olympic weight lifters, gymnasts, sprinters or sportsmen/women. 

What does HMB+ Creatine contain?

HMB+ Creatine contains nothing more than calcium HMB (HMB is bound to calcium to help with absorption) and Creatine Monohydrate in a powder form. HMB is found naturally in healthy foods like grapefruit, alfalfa and catfish and is also made in small amounts by the body. It is stored in muscle cells and helps maintain their structure and function. Creatine, found naturally in meat, is also stored in muscle cells and provides energy for explosive muscle contractions like in sprinting or lifting heavy weights. HMB+ Creatine contains no additives, preservatives or fillers. It is the purest HMB and Creatine combination product available today.

What will taking HMB+ Creatine do for me?

HMB and Creatine are two of the most researched sports supplement ingredients on the market having been tested in over 100 science labs across the world. This research found that HMB reduces the muscle damage caused by heavy weight training while allowing quicker recovery and improved performance in the next training session. Creatine on the other hand, increases both muscle mass and strength when combined with heavy lifting or sprinting.

Researchers looking at both HMB and Creatine together found that they combine well to enhance both strength gains and muscle mass gains by over 100% more than using a placebo supplement. They are considered by many to be the best combination products for strength building. Click here to learn more about the research.

Is HMB+ Creatine safe to take?

Extensive clinical studies have been conducted to specifically evaluate the safety of HMB with no negative side effects being observed in both men and women whether young or old. Creatine has been widely used for years with little recorded side effects. Where recent research indicates that it is completely safe, it is thought that there is a chance people with kidney failure may be negatively affected by its ability to pull water into the muscles.

Why choose Blonyx HMB+ Creatine?

There are only a few companies that are licensed to sell HMB based products in North America (go to www.hmb.org for a full list). Unlike the other legitimate HMB products, Blonyx products contain no additives or fillers and are for the athlete that is concerned about what they put into their body. 
Click here see a comparison chart for HMB products.

Who should take HMB+ Creatine?

HMB+ Creatine is for athletes who train hard and regularly with heavy weight. It is ideal for weight lifters, bodybuilders and strength athletes. The muscle weight gain associated with Creatine supplementation may also appeal to certain sportsmen/women such as rugby or football players.

  • Weight lifters

  • Bodybuilders

  • Strength athletes

  • Football/rugby players

  • Sprinters

  • Crossfit athletes (who want to build strength)