Raw Nutrition - Creatine Plus HMB

RAW Nutrition Creatine + HMB is a four-ingredient complex creatine formula that upgrades the daily creatine habit with three clinically supported additions: Calcium HMB at 3g to reduce muscle protein breakdown, Taurine at 2g for cellular hydration and performance, and CreaSol SSAT at 500mg — a stabilized form of tyrosol that supports creatine stability and additional strength output. Plus calcium, magnesium, and sodium for electrolyte and absorption support. One scoop, 30 servings, flavored. Stacks further than plain creatine monohydrate alone — by addressing anabolism and anti-catabolism simultaneously.†

Supplement Facts — RAW Nutrition Creatine + HMB (Per 1 Scoop Serving)

• Calcium (as Calcium HMB) — 380mg (29% DV)
• Magnesium (as Dimagnesium Malate) — 15mg (4% DV)
• Sodium (as Sodium Citrate) — 65mg (3% DV)
• Creatine Monohydrate — 5,000mg (5g)
• Calcium Hydroxymethylbutyrate (HMB) — 3,000mg (3g)
• Taurine — 2,000mg (2g)
• CreaSol SSAT (Stabilized Tyrosol) — 500mg
• Other Ingredients: Citric Acid, Natural Flavors, Potassium Citrate, Silicon Dioxide, Calcium Silicate, Sucralose, Acesulfame Potassium
• No unnecessary fillers. Flavored. 30 servings.
• Manufactured on shared equipment processing Milk, Soy, Egg, Wheat, Fish, Shellfish, Tree Nuts, Peanuts, and Sesame.
• California Prop 65 Warning applies.
• Flavors: Blue Raspberry, Sour Watermelon, Citrus Splash.

What's Inside RAW Nutrition Creatine + HMB — Four Ingredients, Two Mechanisms

The Logic Behind a "Creatine Plus" Formula

Creatine monohydrate at 5g daily is one of the most validated interventions in sports nutrition — it increases muscle phosphocreatine stores, improves ATP resynthesis capacity during maximal intensity exercise, drives cell volumization, and has documented effects on strength, power output, and lean mass accumulation over training cycles. What creatine monohydrate does not do is address the anti-catabolic side of the muscle protein equation — it primarily supports the anabolic (building) side. RAW Nutrition Creatine + HMB adds HMB specifically to address muscle protein breakdown reduction, creating a formula that addresses both muscle protein synthesis support (creatine driving the anabolic training stimulus) and muscle protein breakdown reduction (HMB protecting what you build) in a single daily serving.†

Creatine Monohydrate — 5,000mg (5g)

The research-standard 5g daily maintenance dose of creatine monohydrate. This is not a dose to optimize around — it is the dose that decades of clinical research identifies as the maintenance threshold for maximal muscle creatine saturation following either a loading phase or 3-4 weeks of consistent daily supplementation. The mechanism is straightforward: creatine stored as phosphocreatine (PCr) in muscle tissue donates a phosphate group to ADP, regenerating ATP during maximal intensity efforts. More PCr stores = more ATP available during the phosphagen energy system's active window = more total work capacity per set before fatigue-induced performance decline. More work capacity per session over weeks and months translates to meaningfully greater lean mass and strength gains versus training without creatine saturation.†

Creatine also draws water osmotically into muscle cells — the cell volumization that makes muscles appear fuller and creates an intracellular environment that independently promotes protein synthesis while reducing proteolysis. Combined with the ATP capacity benefits, this makes creatine the most compelling single supplement in the category for athletes whose primary goal is lean mass and strength. The formula's creatine is sourced as standard creatine monohydrate — not Creapure or a branded variant, but confirmed at the correct 5g dose, which is what determines effectiveness.†

Calcium Hydroxymethylbutyrate (HMB) — 3,000mg (3g)

HMB is a metabolite of the essential amino acid leucine — specifically, the compound produced when leucine undergoes oxidative decarboxylation in the body. Approximately 5% of dietary leucine is converted to HMB, meaning to produce 3g of HMB endogenously you would need to consume approximately 60g of leucine — a completely impractical dietary amount. Supplemental HMB delivers the compound directly, bypassing the conversion bottleneck.†

HMB's primary mechanism is anti-proteolytic: it inhibits the ubiquitin-proteasome system (UPS), the primary cellular pathway responsible for muscle protein degradation during exercise, caloric restriction, and recovery from intense training. The UPS tags damaged or excess muscle proteins for breakdown and clearance — HMB attenuates this activity, reducing the rate at which muscle protein is broken down. The practical results documented in human research include reduced exercise-induced muscle damage markers, faster recovery between training sessions, and meaningful preservation of lean mass — particularly during periods of caloric deficit, high training volume, or infrequent training (illness, travel, injury).†

At 3g per day — the dose used in the majority of HMB research including the clinical trials that established its efficacy — RAW Creatine + HMB provides the correct dose for functional anti-proteolytic benefit. Most HMB products on the market provide 1-1.5g per serving to reduce cost, which is half the effective dose. 3g in a single serving makes this one of the more aggressive HMB doses in a creatine-based product.†

The combination of creatine (anabolic — supports training performance and muscle building stimulus) with HMB (anti-catabolic — reduces muscle protein breakdown) covers both sides of the muscle protein balance equation. Net muscle protein balance = synthesis minus breakdown. Creatine pushes the synthesis side upward through enhanced training performance; HMB pushes the breakdown side downward directly. Together they produce a more favorable net anabolic environment than either ingredient alone.†

Taurine — 2,000mg (2g)

Taurine is a conditionally essential sulfur-containing amino acid that functions as an osmolyte — it draws water into cells and contributes to intracellular hydration independently of the creatine and sodium osmotic mechanisms. In the context of a creatine formula, taurine's cellular hydration properties directly complement creatine's own cell volumization effect, amplifying the intracellular water content and the associated anabolic signaling environment.†

Beyond hydration, taurine modulates intracellular calcium in muscle cells (critical for excitation-contraction coupling), reduces exercise-induced oxidative stress, supports mitochondrial function, and has been documented to improve anaerobic performance and extend time to exhaustion in exercise research at doses of 1-3g. At 2g — within the research-effective range — taurine in RAW Creatine + HMB provides a meaningful performance support component that most plain creatine products do not include.†

CreaSol SSAT (Stabilized Tyrosol) — 500mg

CreaSol is a patented ingredient that combines creatine with a stabilized form of tyrosol — a phenolic antioxidant naturally found in olive oil. The SSAT designation indicates a specific stabilization process that improves tyrosol's shelf stability and bioavailability. Tyrosol's relevance to a creatine formula comes from its documented antioxidant activity in muscle tissue: it reduces oxidative stress markers during exercise, which is relevant to both acute performance and the cellular environment in which creatine and HMB operate. At 500mg, CreaSol SSAT provides antioxidant support that addresses the oxidative dimension of high-volume training alongside the structural (HMB) and energetic (creatine) support of the rest of the formula.†

Electrolyte and Mineral Matrix

Calcium (380mg from Calcium HMB), Magnesium (15mg as Dimagnesium Malate), and Sodium (65mg as Sodium Citrate) round out the formula. The calcium here is primarily the structural counterpart of the HMB salt — Calcium HMB is the most stable and best-absorbed HMB form, and the 380mg calcium is the mineral component of the 3g Calcium HMB dose. Dimagnesium Malate provides a small but bioavailable magnesium contribution — magnesium is a cofactor for ATP synthesis and over 300 enzymatic reactions, directly relevant to creatine's ATP-based performance mechanism. Sodium Citrate contributes to electrolyte balance and supports the osmotic environment in which creatine and taurine's cell volumization effects operate.†

Frequently Asked Questions About RAW Nutrition Creatine + HMB

1. How does this compare to plain creatine monohydrate — is the extra cost worth it?
   If you are already optimizing creatine intake and want to address the anti-catabolic side of muscle protein balance, the additions in RAW Creatine + HMB deliver genuine incremental value. HMB at 3g per day has the most substantial evidence base — it reduces muscle breakdown, accelerates recovery, and is particularly valuable during high-volume training phases, caloric deficits, or periods of reduced training frequency. Taurine at 2g adds cell volumization and demonstrated performance benefits. CreaSol SSAT adds antioxidant support. For someone simply looking for the lowest-cost creatine monohydrate, plain creatine is fine. For someone who wants a more complete daily muscle preservation and performance formula without having to source HMB and taurine separately, RAW Creatine + HMB at 30 servings for $39.99 provides genuine compound value.†
2. Is RAW Creatine + HMB better than Transparent Labs Creatine HMB?
   Both are creatine + HMB formulas — the primary difference is in what else is included and the HMB dose. Transparent Labs Creatine HMB contains 5g creatine, 2g HMB (lower than RAW's 3g), BHB salts for keto-oriented users, and Bioperine for absorption. RAW Creatine + HMB has 3g HMB (the full clinical research dose), 2g taurine, and 500mg CreaSol SSAT. RAW's HMB dose is more aggressive and aligns better with the research literature. Transparent Labs includes Bioperine for bioavailability enhancement that RAW does not include. Choose based on whether you want the higher HMB dose (RAW) or the Bioperine absorption support and BHB (TL).†
3. Should I still take a standalone creatine if I take this?
   No — this provides the full 5g daily creatine monohydrate dose in one serving. Adding additional creatine is unnecessary and increases daily creatine load beyond the maintenance threshold without additional benefit. If you want to increase creatine to the loading range (20g daily for 5-7 days), you could add additional plain creatine temporarily during a loading phase before transitioning to RAW Creatine + HMB as the maintenance formula.†
4. Who benefits most from the HMB component specifically?
   Four populations stand out. Athletes training at high frequency or volume where muscle protein breakdown is chronically elevated — HMB's anti-proteolytic mechanism is most impactful when breakdown rates are highest. Athletes in a caloric deficit where muscle preservation is a primary concern — HMB has strong evidence for lean mass retention during cutting phases. Athletes returning from layoffs, illness, or injury where muscle loss during the break needs to be reversed — HMB accelerates the re-adaptation process. And older athletes (35+) where the age-related decline in muscle protein synthesis rates makes the anti-catabolic protection of HMB increasingly valuable for maintaining training results.†

How to Take RAW Nutrition Creatine + HMB

Mix 1 scoop with 8-10oz of water daily. Timing is flexible — pre-workout, post-workout, or any consistent daily window that supports the habit. Post-workout with a meal that includes protein is a common and effective protocol as the creatine and HMB both benefit from an insulin-elevated post-exercise environment. Consistent daily use is required for creatine saturation benefits — do not skip days. An optional loading phase of 20g creatine daily for 5-7 days may be run if faster saturation is desired before transitioning to the 5g maintenance dose in this product. California Prop 65 Warning applies.†

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Who Should Not Take RAW Nutrition Creatine + HMB

• Not intended for use by individuals under 18 years of age
• Not for pregnant or nursing women
• Consult a physician before use if you have kidney disease — creatine increases creatinine excretion and should be used with caution in the context of impaired renal function
• Consult a physician before use if you have any known medical condition or are taking prescription medications
• Contains sucralose and acesulfame potassium — not suitable for individuals avoiding artificial sweeteners
• Manufactured on shared equipment with common allergens including milk, soy, egg, wheat, fish, shellfish, tree nuts, peanuts, and sesame — not appropriate for those with severe allergies to these ingredients
• California Residents: This product can expose you to chemicals including lead, known to the State of California to cause cancer and birth defects or other reproductive harm. Visit P65Warnings.ca.gov for more information.
• Keep out of reach of children

†These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.