Creatine is a popular, go-to supplement for people desiring muscle gains. But while creatine alone has benefits for bulking up, there’s another ingredient that may enhance its ability to give you those sought-after rippling biceps and toned quads. Research shows that a metabolite of the amino acid leucine, called beta-hydroxy-beta-methylbutyrate (HMB for short), may increase mass and strength of skeletal muscle, especially in people who exercise. It also might help mitigate muscle damage after exercise. (1)
One noteworthy supplement that offers both elements of this power duo is Transparent Labs Creatine HMB. Though this popular creatine powder is pricier than many other muscle-boosting options on the market, it’s one of the few options to feature not only creatine and HMB, but added calcium and vitamin D. I’m walking you through a nutritionist’s eye view of what this supplement may do for your health and fitness, and whether it’s worth its high price tag.
Medical disclaimer: This article is intended for educational and informational purposes only. It is not intended as a substitute for medical advice. For health advice, contact a licensed healthcare provider.
Key product features
What you should know
Transparent Labs’ name reflects their reality: the brand is genuinely transparent about what goes into their creatine powder.
- Added vitamin D and calcium make this powder a great choice for bone health. (2, 3)
- Transparent Labs’ Creatine HMB powder is definitely higher in price than many other creatine supplements, with a per-serving cost of $1.67. (Most creatine supplements are under $1 per serving.)
- This creatine powder checks multiple boxes you may be looking for in a muscle-building supplement: it’s third-party tested, vegan-friendly, gluten-free, and comes in 12 different flavors.
Transparent Labs Creatine HMB overview
This post-workout powder offers a one-two punch of pro-muscle ingredients: creatine monohydrate and beta-hydroxy-beta-methylbutyrate, better known as HMB. So how do these two elements add up for health?
For starters, research supports creatine’s ability to boost the effects of resistance training and to promote better brain function. (4, 5) Creatine works by increasing the body’s ability to produce adenosine triphosphate (ATP), the primary molecule that provides energy to our cells. (6) For this reason, ensuring you have a solid supply stored in your system can boost your ability to go further and do more at the gym, ultimately leading to greater muscle gains. (7)
When you add HMB to the creatine mix, it may enhance athletic benefits even further. A 2020 study, for example, concluded that elite male endurance athletes who supplemented with creatine and HMB for 10 weeks experienced a synergistic effect on their aerobic power. (8) “Between the increase in power and the increase in ATP, this will allow you to go more powerful for longer,” explains Victoria Burgess, PhD, CSCS, CISSN.
Transparent Labs contains 5,000 milligrams (5 grams) of creatine monohydrate and 1,500 milligrams of HMB. Research shows that a 5-gram dosage of creatine monohydrate post-exercise is optimal for losing fat and gaining muscle (compared to consuming it before a workout). (9) As for HMB, up to 3,000 milligrams is considered a safe and effective daily dose. (10)
“If you are unable to get creatine in prior to workout, any time during the day will still allow for its increased storage within the body and improved recovery and output, as long as you are consistent in taking it daily.”
Victoria Burgess, PhD, CSCS, CISSN
Transparent Labs’ powder also contains black pepper extract, which the brand says is added to promote greater absorption of creatine. However, though research shows that piperine acts as a good bioenhancer, more research is needed to determine if it improves absorption of creatine specifically. (11)
Other additions in this formula include calcium and vitamin D at 16% and 63% of the daily values, respectively. Since vitamin D deficiency is relatively common, getting an extra 63% of the daily value from this supplement could be a very good thing for general health. (12) Both these nutrients also support healthy bones. (2, 3)
And since a full one-scoop serving contains just 5 calories and 0 grams of carbs or sugar, there’s no need to worry about its overall nutritional value. Meanwhile, Transparent Labs product is third-party tested, vegan-friendly, gluten-free, and comes in 12 different flavors. However, some of our testers found that the black pepper extract altered the taste of their shakes and beverages.
“I got the Peach Mango flavor and there’s something weird about it,” one of our testers said. “The flavor itself is good and strong enough, but I think the BioPerine, which is a derivative of black pepper, is altering the taste.” Testers’ star ratings of Transparent Labs’ powder varied from 3.5 to 5 out of 5.
We’d be remiss not to mention that Transparent Labs’ Creatine HMB is harder on the wallet than many other competitors. Its $1.67-per-serving price is undeniably high. (Then again, you can bring the price down to $1.50 per serving if you opt for the 60-serving container—or get $5-9 off plus free shipping if you create a subscription.) However, if price isn’t an issue and you’d like a powder that loads you up on the evidence-based combo of creatine and HMB (plus other micronutrients, to boot), Transparent Labs’ product might be worth a try.
What customers are saying
Transparent Labs’ creatine HMB gets mostly praise on Amazon, where its average rating is 4.3 out of 5 stars. Many users say they appreciate that it seems to help them build muscle, and that the taste, while not delicious, isn’t bad.
“Keeping muscle packed on for us Gen X’ers! Flavor’s fine…just drink up!” writes user Drew.
“The taste is good and my strength has increased.”
Username “EZ,” Amazon
On the other hand, a few complaints surface in Amazon reviews. The powder’s smell and issues with it dissolving are among the most common.
“I’ve tried it with different beverages and it still just settles at the bottom so I have to shake it up and then take a drink. I still can feel all the little particles in my mouth. It’s like drinking sand,” says user A Jane.
Specs
| Servings per container | 30 |
| Third-party tested | Yes |
| Calories per serving | 5 |
| Vegan | Yes |
| Creatine per serving | 5,000 mg |
| HMB per serving | 1,500 mg |
We’ve featured Transparent Labs Creatine HMB in:
Compare Transparent Labs Creatine HMB
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| Transparent Labs Creatine HMB | Legion Athletics Creatine | Nutricost Creatine Monohydrate | Sports Research Creatine Monohydrate | |
| Rating | ||||
| Cost per serving | $1.67 | $1 | $0.26 | $0.30 |
| Form | Powder | Powder | Powder | Powder |
| Creatine dose | 5 g | 5 g | 5 g | 5 g |
| Other key ingredients | HMB, vitamin D, calcium | L-carnitine, corosolic acid | None | None |
| Dose | 1 scoop (7g) | 1 scoop (8.9g) | 1 scoop (5g) | 1 scoop (5g) |
Thorne creatine vs Transparent Labs
Supplement company Thorne provides a creatine powder that’s often compared with Transparent Labs’ product. Granted, Thorne’s option is significantly less pricey than Transparent Labs’. Its $0.47 price tag is about one-third the price of Transparent Labs’ creatine with HMB. Note, though, that Thorne’s powder doesn’t contain HMB for enhanced sport performance, nor does it add nutrients like the vitamin D and calcium you’ll find in Transparent Labs Creatine HMB. Both products are third-party tested for assurance of quality and purity.
Creatine HMB vs monohydrate
Transparent Labs’ formula contains both creatine monohydrate and HMB, which may work synergistically to create muscle and minimize tissue damage after a workout. (1) However, if you opt for another supplement that contains just creatine, look for the monohydrate version. This is the type used in most research on muscle gains and has the most evidence-based benefits, including benefiting brain health. (13) “Monohydrate also absorbs better in liquid, making it easier to mix prior to drinking,” adds Burgess.
How we test creatine supplements
Supplements can play a pivotal role in your health and fitness goals. Our team works to provide detailed, trustworthy reviews to help you decide whether or not a product is right for you. We also prioritize testing products we recommend, to provide genuine and impartial feedback. You can read our full creatine testing methodology here.
Here’s how we assess creatine products:
Form—50%
Our team looks at the following forms of creatine and provides a rating based on overall effectiveness.
- Creatine monohydrate
- Creatine anhydrous
- Creatine hydrochloride
- Micronized creatine monohydrate
- Creatine ethyl ester
- Buffered creatine
Price per gram of creatine—25%
When you’ve already chosen an effective form of creatine, there’s no reason to opt for a more expensive option. We break price per gram of creatine into the following classifications:
- $0.05-$0.15 per gram
- $0.16-$0.25 per gram
- Over $0.26 per gram
Cost per serving—15%
We opt to award higher scores for more affordable creatine options. Here’s how we break down cost per serving:
- Under $1 per serving
- $1-1.50 per serving
- $1.50-$2 per serving
- Over $2 per serving
Type—10%
The type of creatine product you choose can impact absorption, taste, potency and effectiveness, and overall convenience. Most products fit into one of the following categories:
- Creatine powder
- Creatine capsules
- Liquid creatine
Certifications
We appreciate when brands go above and beyond to provide a high-quality product. We award boosts to a product’s overall score when the following certifications have been earned:
- Third-party testing
- Informed Choice (ICFS)
- NSF
- U.S. Pharmacopeia (USP)
Bonus points
We also appreciate when a brand does a little more to innovate. We add bonus points to a product’s overall score for the following:
- No proprietary blends
- Sustainable packaging
FAQs
How much is Transparent Labs Creatine HMB?
Among creatine supplements on the market, Transparent Labs Creatine HMB is quite expensive. Each one-scoop serving costs $1.67, compared to significantly lower-priced alternatives like those from Nutricost and Sports Research, which come in at $0.30 per serving or less. However, it contains the added benefits from HMB, unlike many other creatine supplements.
Is Transparent Labs Creatine HMB effective?
While outcomes may vary from person to person, research largely shows that the combination of creatine and HMB may produce beneficial effects for sports performance as well as decreasing fat mass. (14) According to the Transparent Labs website, you’ll achieve best results from their creatine HMB powder by consuming a dose within 30 minutes after your workout. After trying it for several weeks, you should be able to tell whether it’s working for your intended health goals. You should notice that you don’t get sore as often post workout as you might have prior.
Is creatine HMB effective?
Some research supports the notion that creatine enhanced with HMB is a net positive for overall athleticism, particularly for increasing aerobic performance. (8) However, only you can determine how effective the supplement is for your own workout gains. According to the Transparent Labs website, you should see results in two to four weeks of daily use.
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any diseases.
Our experts
Victoria Burgess, Ph.D., CSCS, CISSN
Victoria Burgess earned her Ph.D. in Health and Human Performance from Concordia University Chicago and holds her NSCA CSCS and Certified Sports Nutritionist (CISSN). She is an adjunct professor in the Human Performance and Nutrition department at Concordia University Chicago & Parker University, where she teaches undergraduate, graduate, and doctoral-level courses.
Jessica Coulon
Jessica is a contributing editor and writer who specializes in fitness, health, nutrition, and science content. Previously, she was an editor for Popular Mechanics and Bicycling, where she covered pro cycling news, wrote how-to guides, and tested all the latest and greatest bike gear. She was also a regular shoe tester and contributor for Runner’s World. You can often find her skiing or riding her mountain bike, and racing with the F1RE female enduro team.
Lily Moe
Lily is a Brooklyn-based writer and editor with over seven years of experience in health media. As a former Fitness Coach, Lily’s editorial prowess has largely focused on fitness, nutrition, and weight management. She has also spent a fair share of time in testing labs, analyzing everything from protein powders to yoga mats. Her work has appeared in Verywell Fit, Verywell Mind, Health, and more.
Kelly Uhler
Kelly has a multifaceted background in elder care, health care, and copywriting. She has worked for organizations such as A Place For Mom and Homecare.com, which gave her the opportunity to work closely with families, providing reliable information to help them make informed decisions about their loved one’s health, safety, and quality of life.
Sarah Garone, NDTR, CNC
Fortune Recommends Nutrition Writer
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Sources
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- Anshuly Tiwari, Kakasaheb R. Mahadik, Satish Y. Gabhe, Piperine: A comprehensive review of methods of isolation, purification, and biological properties, Medicine in Drug Discovery Volume 7, 2020, https://doi.org/10.1016/j.medidd.2020.100027.
- Cui A, Xiao P, Ma Y, Fan Z, Zhou F, Zheng J, Zhang L. Prevalence, trend, and predictor analyses of vitamin D deficiency in the US population, 2001-2018. Front Nutr. 2022 Oct 3;9:965376. doi: 10.3389/fnut.2022.965376.
- Kreider RB, Kalman DS, Antonio J, Ziegenfuss TN, Wildman R, Collins R, Candow DG, Kleiner SM, Almada AL, Lopez HL. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017 Jun 13;14:18. doi: 10.1186/s12970-017-0173-z.
- Fernández-Landa J, Calleja-González J, León-Guereño P, Caballero-García A, Córdova A, Mielgo-Ayuso J. Effect of the Combination of Creatine Monohydrate Plus HMB Supplementation on Sports Performance, Body Composition, Markers of Muscle Damage and Hormone Status: A Systematic Review. Nutrients. 2019 Oct 20;11(10):2528. doi: 10.3390/nu11102528.