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Product user guide

HMB+ Creatine

Creatine for strength, with HMB to protect muscle.

Overview

1Take 2 scoops per day, divided into 2 doses.
2Take HMB+ Creatine every day, including rest days.
3Start at least 3 to 4 weeks before a new training block or competition.
4Consistency matters more than timing.

Your daily dose

2 scoops a day

Morning

1 scoop

Evening

1 scoop

Each 4 g scoop of HMB+ Creatine contains 1.5 g of HMB and 2.5 g of creatine. The recommended dose is 2 scoops a day, split into two servings:

Together, that gives you 3 g of HMB and 5 g of creatine per day. These are the doses most widely used in human research.

Take HMB+ Creatine every day, including rest days. If your schedule doesn't suit a morning and evening split, the best routine is the one you'll stick to every day.

How to take HMB+ Creatine

How should I mix it?

Mix each scoop with approximately 8 oz (240 mL) of liquid. Water is the easiest option, but you can use any liquid you like.

Should I adjust my dose for body weight?

For most athletes, no. The standard doses are a fixed 3 g of HMB and a fixed 5 g of creatine per day. These are the doses used most widely in research, and they're the basis of the HMB+ Creatine formula.

Some research suggests a weight-based HMB dose of about 38 mg per kg of body weight per day, which works out to slightly more than 3 g for athletes over 80 kg. If you weigh over 80 kg and want a weight-based HMB dose, you can add HMB Sport capsules alongside your 2 scoops.

Creatine doesn't need to be adjusted for body weight. Once your muscles are saturated with creatine, 5 g per day is enough to keep them topped up.

If you're unsure, stick with the standard 2 scoops per day.

What’s the maximum dose I can take?

We don't recommend taking more than 2 scoops of HMB+ Creatine per day. Going higher is unlikely to provide significant benefits.

HMB: An 8-week controlled trial found that about 6 g per day of HMB was well tolerated. However, it found no extra lean-mass benefit from 6 g compared with 3 g.
Creatine: Taking 10 g or more of creatine per day offers no additional benefit for muscle once your stores are saturated.

What if I miss a dose?

If you remember later the same day, take it, even if it's close to your next dose. If you don't remember until the next day, skip it and continue with your normal schedule.

Timing

When to start and how long to take it.

Is there a loading phase?

Practical takeaway: Because some benefits take time to build, start HMB+ Creatine at least 3 to 4 weeks before a competition or a new training block.

No, you don't need to load HMB+ Creatine.

HMB: No loading dose is needed, but its benefits take a couple of weeks of daily use to appear.
Creatine: Some athletes load creatine by taking around 20 g a day, split into 4 doses, for 5 to 7 days. This saturates the muscles in about a week, compared with around 3 to 4 weeks at 5 g per day. However, loading isn't necessary, and it can cause side effects like stomach cramps or diarrhea that may interfere with your training.

Should I time HMB+ Creatine around my training?

Practical takeaway: Taking it every day matters more than timing it perfectly.

You can, but you don't need to.

Creatine isn't a pre-workout boost. It works by saturating your muscle stores over weeks of daily use, so timing doesn't matter.

HMB may provide slightly more performance benefits when one dose is taken before exercise. HMB+ Creatine contains calcium HMB, and the International Society of Sports Nutrition (ISSN) suggests taking calcium HMB about 60 to 120 minutes before exercise. However, the additional benefit appears to be small, because HMB works mainly through consistent daily use.

Should I take it on rest days?

Yes. The benefits of both HMB and creatine build over weeks of daily supplementation rather than from a single dose, so take it every day, whether you're training or not.

How long should I take it?

HMB+ Creatine is designed for consistent daily use, not just for individual hard sessions. Creatine works by building and maintaining your muscle creatine stores over time, and some effects of HMB become more noticeable after several weeks of daily use.

Without a loading phase, creatine takes around 3 to 4 weeks to fully saturate your muscles. For that reason, start HMB+ Creatine at least 3 to 4 weeks before a new or significantly harder training block, or before a competition. Starting early also lets you see how your body reacts to it before it matters.

FAQ

Food, water and other supplements.

Should I take HMB+ Creatine with food?

You can take HMB+ Creatine with or without food. Consistency matters most, so choose whatever is most convenient. However, if creatine upsets your stomach, consider taking it with meals.

Do I need to drink extra water while taking HMB+ Creatine?

No. Creatine doesn't cause dehydration. It does draw water into your muscle cells, but that doesn't mean you need to drink large amounts of extra water. Just keep up your normal hydration.

Can I take it with other supplements?

Yes. HMB+ Creatine can be combined with other sports nutrition supplements. However, some people find that combining creatine with other supplements upsets their stomach. If this happens, stop taking them together, then reintroduce them one by one to find the cause.

If another product you take contains HMB or creatine, check the label and count those amounts toward your daily total.

Works well with