I've been taking creatine for maybe 15 years or so, only 5g/day in two 2.5g doses. It helps, no downside at that dosage. No water retention, etc. I've been using HMB for several years. It's effect is more noticeable for a geezer than creatine. 3g/day in 3 1g doses as studied. I have a thread about it here: Discovered HMB about 10 days ago. Some people seem to have a prostate reaction to it, but I don't seem to. Major effect on recovery, which then enables more or harder training.