Comparison guide
Creatine, beta-alanine or HMB for training?
These three are often stacked, but they do different things and their evidence runs from strong to limited. Creatine improves strength, power and lean mass; beta-alanine helps mainly in efforts of 1–4 minutes; HMB's muscle-building claims have not held up in trained young people.
The options, compared
| Option | Evidence | Best for | The honest note | |
|---|---|---|---|---|
| Creatine (monohydrate) | Strong evidence | Almost anyone who trains | The best-evidenced of the three, with consistent gains in strength, power and lean mass at 3–5 g every day, no cycling needed. May cause mild water retention; check with a doctor first if you have kidney disease. | View |
| Beta-Alanine | Moderate evidence | 1–4 minute high-intensity efforts | Modest gains in efforts like rowing, swimming or HIIT intervals, and little effect on short sprints or long endurance events. It needs 3.2–6.4 g/day for at least 4 weeks; the tingling it causes is harmless. | View |
| HMB (β-Hydroxy-β-Methylbutyrate) | Limited evidence | Older adults, not young lifters | Meta-analyses found no gain in muscle or strength in trained young people; the better case is preserving muscle in older or clinically compromised people, at 3 g/day. Be sceptical of products bundling it at trivial doses. | View |
Our verdict
Start with creatine monohydrate at 3–5 g a day; it is the only supplement here with strong evidence. Add beta-alanine only if your sport relies on efforts of 1–4 minutes, and skip HMB unless you are older or trying to preserve muscle rather than build it.