Ergogenic Aids Part I.

HMB (beta-hydroxy beta-methylbutyric acid) HMB is an active metabolite of the branched chain amino acid leucine, and important for muscle health. It is use. Leucine is found in foods such as fish, meat, dairy, legumes, nuts and seeds, but only a small amount will contribute to HMB in the body. It is used by the body to build, maintain and repair muscle cells.

Research has shown that supplementing the diet with HMB can improve exercise performance by supporting muscle cell repair and adaptation. It has been shown to speed strength and muscle mass gains as well as improve endurance performance.


  • Increases strength when training involves movements such as deadlifts, squats and bench press
  • Improvements in endurance performance when training involves running, cycling and rowing
  • Increases muscle mass gains in relation to strength training
  • Reduces muscle cell damage after high training loads
  • Reduces the recovery time needed between training sessions
  • Found to have a number of health benefits such as reduced blood pressure and cholesterol level, as well as blood sugar control
  • HMB's effects are most beneficial when you push your body to its limits in order to stimulate muscle adaptation


Creatine is a naturally-occurring amino acid that is found in wild game (bison and buffalo burgers!), lean meat and wild caught fish such as salmon, tuna, herring, etc. Your body converts creatine into phosphocreatine (PCr) and stores it in the muscles, where it serves as fuel for high power explosive movements like sprinting or weightlifting. A large quantity of Creatine is lost in the cooking process, so supplementation should be considered.


  • Increases strength and performance gains during high-intensity, short-duration exercise
  • Delay fatigue in high intensity activity
  • Enhanced capacity to maintain ATP
  • Increases muscle mass gains in relation to strength training


HMB and Creatine are both heavily researched sports supplements and found to be safe (do not over caffeinate or over medicate with NSAIDs in conjunction with these supplements and hydrate well). In supplemental form, they are beneficial independently and work synergistically therefore, found to be highly effective when taken together.

If you are interested in supplementing HMB and Creatine, we highly recommend Blonyx products which deliver quality and purity. We have trialed, tested and totally love this product. You can find it here or obtain it via HB family discount by reaching out to Lindsay.