creatine & HMB

[nabiller]

just looking online ive found some stuff on HMB and that it helps creatine absorb into your body better, so you dont need to load, and you need less creatine (2g/day). also the HMB takes place of the dextrose.

any opinions of this?

 

[Insane_Man]

HMB is a good supp for improving recovery. Basically what it does is help your cells to produce cholesterol for membrane repair (necessitated by microtauma). You cells cannot use cholesterol circulating in your clood steam to do this, they must make it on their own.

HMB has nothing to do with creatine however. Therefore it would have no effect on creatine transport or uptake. It cannot replace insulin, which is the goal of taking dectrose Post workout. You seem to be concerned about all the extra calories from dextrose post workout. IMO, the recommendations of 50+g of dextrose or other high GI carbs post workout is over the top. I've heard that a slice of white bread will suffice, especially considering that exercise increases insulin sensistivity. I like to have a post workout PB+J

And 5g of creatine a day is really just a general suggestion. Once the creatine transporter is saturated, 5g a day is probably overkill, but creatine monohydrate is relatively cheap and it's better safe than sorry I say.

 

[nabiller]

yah.... the reason i ask is for a friend, im not taking creatine- beacuse it works mainly. i dont want to gain size or mass, just lose fat and maintain muscle i have. so im just taking some whey isolate with dieting and lifting/cardio.
thanks for the tips bro