Nutritional ergogenic aids favorably affect protein metabolism, athletic performance and health: An update

Abstract

Athletes take nutritional supplements because they believe it will provide them with a convenient and effective source of nutrients. Creatine and ß-hydroxy-ß-methyl-butyrate (HMB) are two of the most popular and legal ergogenic dietary supplements. These two compounds may have a comparable ergogenic effect since they favor muscle protein synthesis and proteolysis during exercise. This narrative review seeks to offer the most recent scientific literature on these two ergogenic aids in detail. HMB has been found to improve strength and lean muscle mass by acting as an anti-catabolic agent, reducing muscle breakdown and protein degradation following exercise. In terms of muscle absorption and the ability to boost high-intensity exercise capacity, creatine monohydrate (CM) is the most clinically effective nutritional supplement. Athletes utilize creatine pills to boost their exercise performance. The combination of CM and HMB has the potential to increase fat-free mass while lowering fat mass.