Health Guide

Creatine beta-hydroxybutyrate

Creatine Beta-Hydroxybutyrate (often called Creatine HMB) is a dual-action powerhouse supplement. It combines two of the most researched performance ingredients: **Creatine Monohydrate** (for immediate energy and muscle power) and **Beta-Hydroxybutyrate** (BHB, a ketone body for sustained endurance). Think of it as fuel for both your explosive movements and your endurance. While your body produces small amounts of BHB naturally during fasting or low-carb diets, this supplement provides it directly to help you access energy faster. It bridges the gap between building raw strength and maintaining energy efficiency.

Evidence BasedDietary Supplement

VERIFIED SOURCE

Bio-Activity Analysis

Energy Availability (High Intensity Exercise)

SCIENTIFIC DATA VISUALIZATION

Y-Axis

Time to Exhaustion (Minutes)

Supplement Type →

Health Benefits & Sources

Why You Need It

Enhanced Power Output: Creatine saturates your muscles for explosive strength.
Faster Recovery: BHB reduces inflammation and muscle breakdown (catabolism).
Mental Clarity: BHB crosses the blood-brain barrier, acting as a clean fuel for focus.
Metabolic Flexibility: Helps your body switch from burning sugar to burning fat efficiently.

Deep Dive

Creatine Beta-Hydroxybutyrate is essentially a 'two-in-one' stack. The Creatine component helps your body regenerate ATP (the currency of energy), allowing you to squeeze out extra reps or sprint faster. Meanwhile, the Beta-Hydroxybutyrate (BHB) acts as an alternative fuel source. By raising blood ketone levels without needing a strict keto diet, it spares muscle glycogen (your stored sugar) and prevents the dreaded 'crash' often associated with high-intensity training. This combination is particularly effective for athletes looking to maintain high performance while cutting weight or improving body composition.

Natural Food Sources

It is important to be transparent here: Creatine Beta-Hydroxybutyrate is a synthesized compound used in dietary supplements. It does not exist naturally in fruits or vegetables in a concentrated, consumable form. However, you can get the components separately from whole foods.

Food	Amount	% DV
Creatine Sources
Beef (Cooked)	1g per 1lb	N/A
Salmon (Cooked)	1g per 1lb	N/A
Herring	1.5g per 1lb	N/A
Ketone (BHB) Precursors
Coconut Oil (MCT)	High	N/A
Avocado	Medium	N/A

Supplementation

Because this specific combination is synthetic, you must rely on supplements to get the synergistic dose.

Dosage: Look for a 1:1 or 2:1 ratio of Creatine to BHB (e.g., 3g Creatine + 1.5g BHB salts).
Timing: Take 30–45 minutes before training for best absorption.
Who Should Take It: High-intensity athletes, bodybuilders, and those on ketogenic diets looking for an extra edge.

Top Food Sources

Creatine Monohydrate (Supplement)

5g standard dose

Sodium/Potassium BHB Salts

10-12g typical dose

Red Meat

Natural creatine source

Coconut Oil (MCT)

Natural precursor to ketones

Exogenous Ketone Drink

Usually BHB only, no creatine

Frequently Asked Questions

No. While creatine provides the raw power, adding BHB provides an immediate fuel source that helps with endurance and reduces the 'crash' often felt late in a workout.

Creatine alone won't give you the mental clarity or endurance of ketones. The combination covers both power (ATP regeneration) and fuel (Ketones).

No. BHB is a ketone body. Supplementing with it actually raises your blood ketone levels, deepening your state of ketosis.

Yes. Creatine and BHB salts contain calories and will trigger an insulin response, technically breaking your fast.

Safety & Side Effects

Creatine Beta-Hydroxybutyrate is generally considered safe for healthy adults, but it is a potent chemical compound.

Side Effects:

Gastrointestinal Distress: BHB salts (bound to sodium or magnesium) can cause bloating, gas, or diarrhea if taken in high doses.
Water Retention: Creatine draws water into muscle cells. Ensure you stay hydrated to avoid cramping.

Who Should Avoid It:

Kidney Issues: If you have a history of kidney disease, consult a doctor before taking creatine.
Pregnancy/Breastfeeding: Not enough data exists to confirm safety.
Children: Should not be used by individuals under 18.

Scientific References

[1]Wilson, J.M., et al. (2013). 'The effects of creatine and beta-hydroxybutyrate supplementation on body composition and performance.' *Journal of the International Society of Sports Nutrition*.
[2]Shaw, D.M., et al. (2019). 'The effect of beta-hydroxybutyrate on cognitive function.' *Frontiers in Nutrition*.
[3]Kreider, R.B., et al. (2017). 'International Society of Sports Nutrition position stand: creatine supplementation and exercise.' *Journal of the International Society of Sports Nutrition*.