Fresh Supps Creatine/HMB delivers muscle-building combo with 5g creatine and 1.5g HMB for better performance and reduced breakdown. Best part? It’s actually flavored – Sour Worms, Cherry Limeade, and Blueberry Lemonade!
Fresh Supps continues its impressive expansion with their newest release that combines two powerful muscle-building ingredients. Founded by industry veteran Greg Helton, Fresh Supps earned PricePlow’s coveted “2023 Rookie of the Year” award for good reason – they consistently deliver effective formulas with eye-catching designs and delicious flavors.
Fresh Creatine/HMB: A Creatine + HMB Supplement That’s Flavored!
Their latest innovation, Fresh Creatine/HMB, combines clinically-dosed creatine monohydrate with calcium HMB, creating a synergistic muscle-building supplement that supports both performance and recovery. Even better? Unlike most creatine supplements on the market, this one comes in three candy-inspired flavors that make your daily dose something to look forward to.
Ready to learn how this stack can support your training goals? Sign up for our Fresh Supps news alerts below to stay updated on all their latest releases, and check prices with PricePlow to find some great deals:
Fresh Supps Creatine/HMB – Deals and Price Drop Alerts
Get Price Alerts
No spam, no scams.
Disclosure: PricePlow relies on pricing from stores with which we have a business relationship. We work hard to keep pricing current, but you may find a better offer.
Posts are sponsored in part by the retailers and/or brands listed on this page.
This area is reserved for Team PricePlow's upcoming videos.
Subscribe to our channel and sign up for notifications so you catch it when it goes live!
How it Works: The Quick Breakdown
The power of this supplement lies in the synergistic relationship between its two core ingredients. While creatine focuses primarily on performance enhancement and muscle building, HMB excels at preventing muscle breakdown, creating a two-pronged approach to muscle development.
Creatine works by increasing phosphocreatine stores in your muscles, which helps rapidly produce ATP during high-intensity exercise. This translates to greater strength, power output, and the ability to push harder during your workouts.
Meanwhile, HMB helps minimize muscle protein breakdown by inhibiting pathways responsible for muscle breakdown. This is especially valuable during caloric deficits, where preserving muscle mass becomes challenging. The details are below:
Fresh Creatine/HMB Ingredients
Each serving (7.5g scoop) provides:
-
Creatine Monohydrate – 5,000mg
Fresh Supps has wisely chosen creatine monohydrate as the foundation of their Creatine/HMB formula, delivering the gold standard form of this ingredient at its clinically-effective dose of 5 grams per serving. Let’s explore why this matters for your gains.
What is Creatine?
Creatine is a naturally occurring compound found in small amounts in certain foods and synthesized by the body from amino acids. It serves as a rapidly accessible energy source during high-intensity activities by helping regenerate adenosine triphosphate (ATP), the primary energy currency in your cells.[1]
About 95% of the body’s creatine is stored in skeletal muscle, with the remaining 5% distributed throughout the heart, brain, and other tissues. Your body naturally produces about 1-2 grams of creatine daily and obtains another 1-2 grams from a typical omnivorous diet.[2]
Why Creatine Monohydrate?
While various forms of creatine exist in the supplement market, creatine monohydrate remains the most extensively studied and validated form. Fresh Supps made the smart choice by using this version rather than jumping on trendy alternatives that lack comparable research backing.[3]
Creatine monohydrate has consistently proven effective in:
- Increasing muscle phosphocreatine stores by 20-40%[4]
- Enhancing high-intensity exercise performance by 10-15%[5]
- Supporting lean body mass development during resistance training[6]
- Accelerating post-exercise recovery[5]
How Creatine Works
When you supplement with creatine, you increase phosphocreatine stores within your muscles. This serves as an immediate energy reserve during explosive movements like sprinting, jumping, or lifting heavy weights.[7]
During high-intensity exercise, your muscles rapidly deplete ATP. Phosphocreatine helps quickly regenerate ATP, allowing you to maintain higher performance levels before fatigue sets in. This translates to practical benefits like:
- Completing more reps during your sets
- Lifting heavier weights
- Reducing recovery time between sets
- Maintaining power output during repeated sprints or explosive movements[1]
Beyond Performance: Additional Benefits
Recent research has expanded our understanding of creatine beyond just athletic performance. Emerging evidence suggests creatine supplementation may support:
- Cognitive function and brain health[8]
- Recovery from traumatic brain injury[9]
- Cellular energy production in aging populations[10]
- Glycogen replenishment when co-ingested with carbohydrates[11]
This three-panel graph illustrates changes in muscle creatine content, fat-free mass, and total work capacity over a 28-day supplementation period. The data contradicts the myth that creatine increases fat mass, showing instead that it increases muscle creatine storage and fat-free mass while potentially improving work capacity. This evidence-based view supports creatine’s benefits for diverse populations beyond young male athletes.[2]
Safety Profile
With over 30 years of research and widespread use, creatine monohydrate has established an excellent safety record. No clinically significant adverse effects have been reported in healthy individuals following recommended protocols.[1]
The most common side effect is a slight increase in body weight due to water retention in muscle tissue, which is actually a positive sign that the supplement is working as intended. Contrary to persistent myths, creatine does not damage kidney function in healthy individuals or cause dehydration.[12]
Fresh Supps’ decision to include the full 5-gram clinical dose ensures you’ll receive all the benefits creatine has to offer while pairing perfectly with HMB for enhanced results.
-
Calcium HMB (Calcium β-Hydroxy β-Methylbutyrate Monohydrate) – 1,500mg
β-Hydroxy β-Methylbutyrate (HMB) has emerged as one of the most promising supplements for athletes looking to preserve muscle mass, enhance recovery, and potentially improve muscle growth. Each serving of Fresh Creatine/HMB delivers 1,500mg of Calcium HMB, which is half the daily dose of 3g that most research demonstrates the most benefits from.[13,14]
HMB positively affects a number of important metabolic pathways that aid in muscle growth, fat loss, and recovery from exercise.[15]
What is HMB?
HMB is a metabolite of the essential amino acid leucine, which is considered the most anabolic of the branched-chain amino acids (BCAAs). While leucine itself stimulates muscle protein synthesis, approximately 5% of leucine is converted to HMB in the body.[16]
How HMB Works
HMB works through multiple mechanisms to support muscle development and recovery:
- Anti-Catabolic Effects: HMB’s most prominent benefit is its ability to reduce muscle protein breakdown, particularly during intense training periods that cause muscle damage.[17]
- Enhanced Recovery: Research shows HMB can significantly reduce markers of muscle damage like creatine kinase (CK) after intense exercise, helping you recover faster between training sessions.[14]
- Improved Perception of Recovery: Athletes supplementing with HMB (free-acid form in this study) report better perceived recovery status after high-intensity training, meaning they feel more prepared for subsequent training sessions.[18]
- Possible Anabolic Support: Some studies indicate HMB may enhance the body’s natural growth hormone response to exercise, potentially supporting an anabolic environment.[18]
HMB Benefits for Different Types of Athletes
HMB’s effectiveness appears most pronounced in certain conditions:
- During Intense Training Periods: HMB shows significant benefit during high-volume, muscle-damaging training phases, making it perfect for athletes in intense training blocks.[19]
- For Endurance Athletes: Research has demonstrated HMB can enhance various markers of aerobic performance, including ventilatory threshold and VO₂ peak.[20]
- During Caloric Restriction: HMB helps preserve muscle mass when calories are restricted, making it valuable during cutting phases.[21]
The HMB + Creatine Synergy
Creatine + HMB significantly increases power output more than each separately – especially at the 8 mmol/L (W8) blood lactate level.[22]
The combination of HMB and creatine in this Fresh Supps formula creates a powerful synergy. While creatine primarily enhances strength, power output, and muscle building, HMB’s anti-catabolic effects complement this by preventing muscle breakdown and enhancing recovery.[23]
For optimal results with Fresh Creatine/HMB, consistency is key. Taking the product daily allows for sustained blood levels of both ingredients, maximizing their muscle-preserving and performance-enhancing effects.
-
BioPerine (Black Pepper Extract) – 5mg
While 5mg might seem like a tiny amount compared to the above ingredients, don’t overlook BioPerine’s critical role in this formula. This standardized black pepper extract (containing piperine) is the unsung hero that helps your body actually use the other ingredients effectively.
How BioPerine Works
BioPerine dramatically enhances nutrient absorption through multiple mechanisms. First, it inhibits certain enzymes that would normally break down nutrients in the liver and intestines, allowing more of the active compounds to reach your bloodstream.[24]
Research shows that piperine can increase the bioavailability of various nutrients by 30-2000%, depending on the compound.[24] For supplements like creatine and HMB that need to reach your muscle tissue to work their magic, this enhanced absorption is incredibly valuable.
Beyond its bioavailability benefits, black pepper extract also provides secondary benefits that complement the muscle-building formula:
- Supports healthy metabolism and may help with fat reduction[25]
- Contains antioxidant properties that may help reduce exercise-induced oxidative stress[26]
- May improve insulin sensitivity, which can enhance nutrient partitioning for better muscle growth[27]
The inclusion of BioPerine shows Fresh Supps’ attention to detail: They’re not just focused on including impressive ingredients, but making sure your body can actually use them effectively.
Flavors Available
Fresh Supps has taken a unique approach here, offering it in three flavors that transform your daily supplement routine into a treat (most times, products in this category are unflavored). Here’s the current flavor lineup:
Sour Worms
Capturing the nostalgic flavor of gummy sour worms, this option delivers that perfect balance of sweet and sour that makes your taste buds dance. The flavor team at Fresh has managed to recreate this candy shop classic in supplement form.
Cherry Limeade
A refreshing blend of tart cherry and zesty lime that provides a fruity kick to your daily creatine. This flavor offers a more refreshing option for those who prefer citrus notes to candy-inspired profiles.
Blueberry Lemonade
Combining sweet blueberry with tangy lemonade creates a balanced flavor that’s both refreshing and satisfying. This flavor offers a slightly more sophisticated profile while still delivering on the “Fresh” taste experience.
Recommended Usage
For optimal results, take one scoop (7.5g) daily mixed with 8-10 ounces of water. Unlike some performance supplements, timing is relatively flexible with Creatine/HMB – it can be taken pre-workout, post-workout, or any time of day that fits your schedule. The key is consistency.
New users may benefit from a loading phase of two scoops daily for the first 5-7 days to saturate muscle creatine stores more quickly, followed by the standard maintenance dose of one scoop daily.
Stacking Recommendations
Fresh Creatine/HMB works exceptionally well as part of a comprehensive supplement stack. Here are some recommended pairing options:
Daily Essentials Stack
- Fresh Creatine/HMB (any time of day)
- Quality protein and mineral sources
- Healthy carbs
Fresh Supps Pre-Workout is the tried-and-true, delicious tasting pre-workout from one of the industry’s freshest looking brands
Pre-Workout Stack
- Fresh Pre-Workout (30 minutes before training)
- Fresh Creatine/HMB (can be taken alongside Fresh Pre or post-workout)
Recovery Stack
- Fresh Creatine/HMB (post-workout)
- Fresh Amino (during or after training)
- Protein powder (post-workout)
The beauty of Fresh Creatine/HMB is its versatility – it complements virtually any supplement regimen without causing stimulant overload or unwanted interactions.
Who Should Use Fresh Creatine/HMB?
This supplement is perfect for:
- Strength athletes looking to increase power output and performance
- Bodybuilders seeking to maximize muscle growth
- Fitness enthusiasts wanting to preserve muscle during cutting phases
- Anyone looking to enhance recovery between training sessions
- People who typically avoid creatine due to the unflavored nature of most products
Fresh Creatine/HMB is suitable for both men and women across a wide range of fitness goals and experience levels.
Conclusion: Another Fresh Hit from Greg Helton
After Fresh Supps won PricePlow’s 2023 Rookie of the Year award, we had a conversation with founder Greg Helton to learn a few of his secrets to success.
Fresh Supps continues to demonstrate why they earned “Rookie of the Year” honors with their latest Creatine/HMB formula. By combining two research-backed muscle-building ingredients in effective doses and wrapping them in delicious candy-inspired flavors, they’ve created a supplement that delivers both results and enjoyment.
What sets this product apart is the attention to detail – from the clinically effective dosing to the eye-catching label design featuring Fresh’s signature winking smiley face. The flavoring innovation addresses one of the biggest hurdles to consistent creatine use – the typically bland or unflavored nature of most creatine supplements.
If you’re looking to enhance your performance, support muscle growth, and enjoy your daily supplements in the process, Fresh Creatine/HMB deserves a spot in your regimen. With three delicious flavors to choose from, you might just find yourself looking forward to your daily dose.
Fresh Supps Creatine/HMB – Deals and Price Drop Alerts
Get Price Alerts
No spam, no scams.
Disclosure: PricePlow relies on pricing from stores with which we have a business relationship. We work hard to keep pricing current, but you may find a better offer.
Posts are sponsored in part by the retailers and/or brands listed on this page.
Comments and Discussion (Powered by the PricePlow Forum)