Feb 2, 2026Muscle Preservation Supplements: Protein vs EAAs vs HMB vs Creatine — Head-to-Head EvidenceFour categories of supplements target muscle preservation through different mechanisms. This article compares the evidence, practical trade-offs, and optimal use cases for protein/EAAs (anabolic substrate), creatine (phosphocreatine pool), HMB (anti-catabolic), and leucine (anabolic signaling) in older adults.
Jan 27, 2026Sarcopenia and Muscle Preservation: Protein Targets, Resistance Training, Creatine, and HMBSarcopenia — age-related muscle loss — begins in the 4th decade and accelerates after 60. A multimodal protocol combining adequate protein (1.2-1.6g/kg/day), progressive resistance training, and targeted supplements like creatine and HMB shows the best outcomes.
Jan 19, 2026Whey Protein Isolate for Sarcopenia: Leucine Content, Absorption, and Comparison to CaseinWhey protein's high leucine content and rapid absorption profile make it the most studied and best-supported protein supplement for muscle protein synthesis in aging. Isolate avoids lactose issues in those who are lactose intolerant.
Jan 15, 2026HMB (Beta-Hydroxy Beta-Methylbutyrate): Muscle Preservation in Aging, Evidence and DosingHMB is a leucine metabolite that reduces muscle protein breakdown. Evidence is strongest in untrained, older, and catabolic populations. Benefits in trained individuals are smaller and less consistent.