How to get the most from your HMB+ Creatine
We’re honored to be chosen to support you on your athletic journey. Here’s a guide to help you get the most out of your HMB+ Creatine.
Before we start, here’s a video on HMB+ Creatine, what’s in it and what it does
Take HMB+ Creatine twice a day, every day, even on a rest day.
One dose in the morning, another in the evening. Before brushing your teeth each day is a good place to start.
Mix with any liquid, and avoid taking it on an empty stomach.
What to Expect in the First Few Weeks:
1-2 weeks
- Having more creatine in your muscle will quickly increase your strength and power. If you aren’t already taking creatine, this will result in you simply becoming stronger.
- Creatine binds to water in the muscle. The increased muscle water can make you feel and look a little more muscular. It can also add a little body weight.
3-4 weeks
- You’ll notice less muscle soreness and a feeling that you aren’t as “beat up” by high-volume or high-intensity training. This is because there is more HMB in the muscle to protect you from damage.
- As a result, you’ll be able to train harder the next day as you need less recovery and repair time.
4-5 weeks
- Your body will be able to handle a higher intensity or higher volume of training without the consequences, so you can train harder.
- If you’re inactive through injury you’ll notice you haven’t lost as much muscle mass or strength. Your rehab process should be quicker as a result.
- Creatine can have a positive impact on cognitive function and may also reduce injury risk. Most studies that show this are after taking creatine for 4-8 weeks.
6+ weeks
- Requiring less recovery time, your training quality will be higher. This will now start to be visible in your results.
- Athletes training for strength and power will experience faster performance progression.
- Endurance athletes will experience faster times and have improved VO2 max/peak scores.
- Overall, having higher muscle HMB will make your training more efficient so you’ll have a steeper progression rate in your sport, regardless of your sport.
- Older athletes may also notice they retain more muscle as they age - however, this is only really noticeable after taking HMB and creatine for a much longer duration (over years). Did you know HMB is sometimes used to treat muscle-wasting conditions?
NOTE: HMB is thought to be more effective in athletes training at a high intensity where you’re more likely to experience muscle damage and soreness. Our experience is that it’s not that simple and most athletes will in fact notice.
Four Things to Consider When Taking HMB+ Creatine:
Creatine can dehydrate you
Keep well hydrated when starting
Eat before taking it
Be careful - creatine can mess with an empty stomach
You will be able to train harder
Don't be shy to push it
Don't forget the basics
Supplementation will never replace good diet, programming and sleep
Products to Combine Hmb+ Creatine With Depending on Your Athlete Type
HMB+ Creatine is a simple, additive-free supplement that will make you a stronger, more powerful athlete. It contains HMB, which reduces muscle damage and soreness from training, so you need less recovery time and can train harder.
Learn about other Blonyx products that will help support your athletic ambition:
CrossFit® Athlete
Beta Alanine
Science has now shown that beta-alanine can improve many aspects of performance, most noticeably by delaying fatigue. The theory is simple. It buffers lactic acid in the muscle so your body can keep going a little longer or at a slightly higher intensity before you get tired and have to stop.
In training terms, this means a few extra reps per round, a few seconds off your Fran time or a few minutes off your Murph time.
Egg White Protein Isolate
CrossFit ® has famously promoted clean, real food eating as a core requirement for performing better at the gym. Blonyx Egg White Protein Isolate is a clean, minimally processed product with only 7 simple ingredients. It tastes completely natural and is as close to real food as you can get.
Check out our infographic to see how it compares to whey and plant-based proteins.
Triathlete
Hydra+
Hydra+ is a novel hydration product developed to help you stay between 0-2% dehydrated, which science shows is optimal for performance.
Hydra+ contains carbs and electrolytes from real food sources like coconut water, fruit juices and a pinch of sea salt (and it tastes just like it sounds). It contains less sodium than other sports drinks as science shows that blood sodium levels go up, not down when you dehydrate.
Hydra+ is versatile:
1. Adding it to 8oz water will provide electrolytes and carbs for higher-intensity short training sessions.
2. Adding it to 16oz water will promote fluid intake for longer sweaty sessions.
HMB Sport
As an endurance athlete you probably avoid creatine. Yes, it’ll increase power output, but at the expense of unwanted body weight.
Enter HMB, a supplement that also increases power output, but doesn’t add weight and is shown to be far more effective at improving endurance performance.
HMB is found naturally in the body where it does two things:
1. It protects muscle from damage (so you can push your training limits and won’t need as much recovery time)
2. It slows muscle protein breakdown
This results in more efficient training sessions and faster progression towards your athletic ambition… that’s why it’s our no.1 best-selling ingredient since 2011.
Endurance - Cyclists & Runners
HMB Sport
As an endurance athlete you probably avoid creatine. Yes, it’ll increase power output, but at the expense of unwanted body weight.
Enter HMB, a supplement that also increases power output, but doesn’t add weight and is shown to be far more effective at improving endurance performance.
HMB is found naturally in the body where it does two things:
1. It protects muscle from damage (so you can push your training limits and won’t need as much recovery time)
2. It slows muscle protein breakdown
This results in more efficient training sessions and faster progression towards your athletic ambition… that’s why it’s our no.1 best-selling ingredient since 2011.
Hydra+
Hydra+ is a novel hydration product developed to help you stay between 0-2% dehydrated, which science shows is optimal for performance.
Hydra+ contains carbs and electrolytes from real food sources like coconut water, fruit juices and a pinch of sea salt (and it tastes just like it sounds). It contains less sodium than other sports drinks as science shows that blood sodium levels go up, not down when you dehydrate.
Hydra+ is versatile:
1. Adding it to 8oz water will provide electrolytes and carbs for higher-intensity short training sessions.
2. Adding it to 16oz water will promote fluid intake for longer sweaty sessions. ear from your customers.
How Else Can We Support You?
Our goal is to help you reach your athletic ambition. Tell us the athletic goals you are working towards and our expert team of sports scientists will provide personalized advice to help you reach them.