Adding HMB to creatine can support bigger strength gains, improved training output, and smoother recovery by combining creatine’s performance benefits with HMB’s role in supporting muscle-building pathways and helping defend against muscle breakdown.*
Why do creatine and HMB work well together?
Creatine is a foundational performance supplement: it helps muscles work harder during high-intensity training, which can translate to better lifts, more explosive reps, and stronger training sessions over time.* HMB (a metabolite of leucine) is often used for its support of muscle protein synthesis and its ability to help limit muscle breakdown pathways—particularly useful when training volume is high, recovery time is tight, or you’re getting back into a routine.*
When you put them together, you’re not “doubling up” on the same effect—you’re covering two sides of progress:
- Output in the gym: creatine helps you push harder during training.*
- Support between sessions: HMB helps support recovery and muscle protection so your next session doesn’t feel like a reset.*
At GNC, we like stacks that are simple, transparent, and consistent—because consistency is what drives results. Creatine + HMB is one of the cleanest examples of that: two proven tools, one goal—better training momentum.*
What are the benefits for strength and power output?
Strength is built rep-by-rep, and creatine’s value is that it supports the kind of training that builds strength: heavier sets, more total work, and better repeat performance.* Over time, that adds up.
HMB can complement that by supporting key muscle pathways involved in adaptation, especially when your training is demanding or your schedule doesn’t leave much room for perfect recovery.* If you’ve ever had weeks where sleep, stress, or soreness made it hard to keep progressing, this combination is designed to help keep the training signal strong.
If your focus is performance first, this is also why many people choose a combo formula instead of trying to build a complicated “kitchen sink” stack.
How can the stack support size and lean mass goals?
Muscle size is the long game: progressive overload, adequate protein, and enough recovery to repeat quality sessions. Creatine supports training capacity and can positively impact changes in body composition when combined with a training program.*
HMB is often used to help support the muscle-building environment—especially in phases where you’re increasing training volume, returning after time off, or tightening nutrition while still trying to maintain training quality.* The goal isn’t to replace the basics—it’s to make the basics easier to execute week after week.
With GNC’s performance approach, the priority is always: train well, recover well, repeat. Creatine + HMB simply supports that cycle.
What does it do for recovery between workouts?
Recovery isn’t just about “feeling ready”—it’s about being able to show up and perform again with quality. HMB is commonly positioned for its role in supporting recovery and helping protect muscles from exercise-induced stress, while creatine supports energy availability during training and helps you keep output high.*
If you train multiple days per week, recovery is where progress can quietly slip. This stack is a practical option for:
- High-frequency lifters who need reliable day-to-day readiness
- People restarting training and rebuilding tolerance
- Anyone trying to add volume (more sets, more days, more intensity) without burning out
GNC has decades of experience curating performance staples, and the creatine + HMB combination is a straightforward way to keep your program moving in the right direction.
*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.
How is a creatine + HMB formula different from taking creatine alone?
Creatine alone is an excellent starting point—and for many people, it’s the first supplement worth getting consistent with. The difference with adding HMB is what happens outside the set.
Creatine helps you produce better work during training.* HMB is commonly used to support recovery and help defend against muscle breakdown pathways so your training doesn’t feel like one step forward, one step back.*
That matters most when:
- You’re increasing intensity or volume
- You’re coming back after time off
- Your recovery window is short (busy schedule, frequent sessions)
A combo formula can also be simpler: fewer tubs, fewer scoops, and less guesswork.
When should you take creatine + HMB for best results?
The most important “timing” is simply daily consistency. Creatine works best when taken consistently, including on non-training days.* Many people choose a time they’ll never miss—first thing in the morning, with a post-workout shake, or with a meal.
Some formulas are designed to be taken before training to support the session itself.* Others can fit before, during, or after—the key is using it the same way every day so your routine stays locked in.
Who benefits most from stacking HMB with creatine?
This stack is a strong fit if you’re serious about progress but want to keep supplementation disciplined and straightforward.
It can be especially helpful for:
- Lifters aiming to push strength PRs and increase training output*
- Anyone chasing size while keeping training quality high*
- People who want recovery support so they can train more consistently*
If you’re unsure where to start, GNC’s approach is simple: pick a proven base (creatine), then add targeted support (HMB) when your training demands it.
*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.
Build your stack without the guesswork
Choose a combo formula—or pair a standalone creatine with standalone HMB.
Clean Energy, Legendary Taste
GHOST® Energy Drink is where performance meets flavor. Each 16-ounce can is loaded with a powerful 200mg of natural caffeine to deliver long-lasting energy. Whether you're powering through a workout, tackling a busy workday, or needing an afternoon pick-me-up, GHOST Energy is built to fuel your lifestyle.
Enhanced with Performance Ingredients
GHOST Energy is formulated with natural caffeine, B-vitamins, 1g taurine, and 1g Carnipure® carnitine, supporting energy metabolism, focus, and endurance. It's designed to help you stay sharp, stay active, and stay on top of your game.
No Sugar, All Flavor
Unlike traditional energy drinks, GHOST is crafted with zero sugar and only 5–15 calories per can, making it a smarter choice for anyone who wants energy without compromise. Plus, it comes in a variety of crave-worthy flavors—so you can actually look forward to every sip.
Trusted by Athletes, Loved by Everyone
Backed by a brand known for authenticity and transparency, GHOST Energy has become a favorite among athletes, fitness enthusiasts, and everyday go-getters. Each can is vegan-friendly, gluten-free, and comes with a fully transparent label – so you know every dose of every ingredient.
• 200 mg natural caffeine
• B-vitamin blend to support energy metabolism
• 5-15 calories, Zero sugar
• 1g Taurine, 1g Carnipure® carnitine, 150mg Alpha-GPC, 100mg NeuroFactor coffee fruit extract, and 25mg of AstraGin®
• On-the-go convenience for workouts, work, or play
• Delicious flavor options that set it apart from the rest
Recent Reviews
Cream soda favored Ghost energy
I love them great flavor and keeps me energized all day!!
Good energy drink
Good product gave me the extra boost needed without the gitters or and upset stomach.
It's Good, and Not Necessarily Necessary.
This one is good. Not as good as grape, but still not too bad. I've been getting through this one steadily, and even though I'm not sure if I'd do another whole 12-pack, I did enjoy the experience. This one doesn't differ a whole lot from the grape, but it doesn't quite have the Welch's signature flavor either.
Jams, Juices and Energy Drinks
This was a flavor I was psyched for when it first came around. It's got the Welch's name, and the Welch's taste. Just like their grape juice, and for some reason no other grape juice tastes like Welch's. Same here. I could drink this one full time if there weren't so many other flavors to try. Definite winner.
It's What You Might Expect.
It's good, it tastes like peach. It's pretty much what you would expect. So why did I give it four stars? Because it can, depending on taste, be a little boring to get through a 12 pack. It's good, no doubt, but it's vanilla, and when I've finished a 12-pack, I figure 'okay, I did that' and I move on. I'd buy it again for sure, but not for a bit.
Don't Mess With The OG
This is by far one of my absolute favorite flavors. I didn't try it way back when, but now that I have - it's very light tasting, and it reminds me of a Starburst type of flavor. I generally try to keep this one in my fridge when there's no new flavors out.
#1 Favorite.
My daily habit!
God I love these things!
Did not receive and tracked, it shows delivered to different city and all the char customer service would do is tell me to track it.
I didn't receive the product
Ordered 6 cases only received 4 still haven't been refunded
Hard to find flavor
Hard to find flavor, but GNC had what I needed and made the order go well
Tastes Great
Great taste and a pretty good value
One of the best Ghost flavors
One of the best ghost flavors. The tartness from the cranberry really balances the sweetness of the grape.
Loved this new flavor
One of the best flavors!
Never Received
Ordered 4 cases. 2 shipped and I received them. Other 2 shipped separately and never received. Filed a loss claim and have not heard back from anyone! Never again
Never received
Never received. Filed a loss claim and no one has called me back. Never again!
Is very good
Fast delivery
Quick delivery
Best flavor I've tried!
Amazing energy drink
Favorite flavor
Grapecran
I never received them and I'm still waiting for my order refund which I've been waiting on for almost 3 weeks now
Amazing flavor , great energy! Definitely recommend
It had a good flavor
Delicious taste!
Didn't ghost me
Order delivered as expected. Bubble wrapped and all.
Y'all Sent Me A Careless, Deceitful and Wrecked 12-Pack of Ghost.
First off, the can design shown isn't the can design I ordered (when you show something on your order page, it should reflect the look. This cosmic style is a thing, but instead of getting what I ordered, I got the basic grey and green can. The flavor was right, but yeah, the site needs to reflect what someone is getting otherwise it's dirty pool). The 12-pack box art was severely damaged, as was one of the cans. I collect these (drinking the drink then putting the cans in the box art to reflect… Read More
I never received my order
What flavor
I don't know what flavor it is, but it is tasty. I had never had it before.
Terrible.
I never got them. More than a month since I ordered.
I have not received yet
Recommend
Smooth energy. No funny aftertaste. One of the best flavors
The tasty one
I like this flavor
C. Hale
Great service on a great product. Thanks
They're great!!!
In my opinion these are the best tasting energy drinks that the ghost line makes. If you enjoy the taste of Welchs grape you will surely enjoy these!!
Great flavor
Love Ghost Energy and this grape flavor is one of my favorite flavors
Not The One
The taste is fine but I don't find the energy does anything for me! I still be falling asleep after I drink it!
My go to
One of the absolute best. No headaches and no dyes so definitely a go to!
Honest review
This flavor is amazing. It's not too sweet. It's just sweet enough. If you're looking for something that isn't bitter to have some flavor then this is a product to go. My only complaint is after drinking these I have to poop immediately.
Ghost Energy Welch's Grape
Best flavor for a zero sugar energy drink around. If you're a fan of Welch's Grape Juice this is the energy drink you've been looking for.
10/10
Delicious flavor!
Great flavor worth trying
Love it! Ghost always has the best flavors and I'm happy I was able to buy it through GNC
it's so perfect. no too sweet. not too sour. it's the only energy drink and flavor I can have every single day. I wish they sold it without caffeine too lol. 10/10!
So good, it's my favorite.
Still haven't received my order & it's been maybe almost 2 weeks
America born energy
Good low calorie energy drink best cold, excellent macros, no energy crash
Mmm mmm mmm! This one's a keeper!
Delicious. This is one of those flavors you can drink at anytime. Top 3 fav for sure!
Best flavor
Great product, easy to order from GNC
Cherry Limeade is the best!
this is my favorite flavor
AMAZING ??
Love the taste & the energy!!!!
Raspberry Rocks
The taste is amazing! Ghost definitely needs to keep this one around.
best energy drink
best energy drink of my whole life. i drink one daily.
Some best customer service i ever dealt with to replace busted case
Welches Grape
so grapey! it's delicious!
Ghost Energy Drinks
Ghost is my favorite brand of energy drink. I absolutely love the grape flavor!
Warhead sour watermelon
Warhead sour watermelon has been my favorite for over two years?? I love receiving it as a routine
I have two favorite flavors, sour pink lemonade is one of
Sour pink lemonade is one of my favorites??
Delivery
The ghost itself was good. However the delivery time exceeded the time given. Additionally after reaching out to customer service they had waited to respond then the package was delivered. CS responded after the package was delivered stating it was delivered.
Yummy
Yummy Yummy
Good
Used my favorite. Still buy it sometimes. GortillaMind energy drink iOS pretty good.Keep trying tillYou find what worksForYou
Best strawberry flavor!
At first I was worried it would taste too much like gum, however, the strawberry flavor is just strong enough. It is delicious and I will definitely buy more!
Ghost energy
I love Ghost energy drinks. Peach Bubbloucious Bubboloucious cotton candy Grape are some of my favorites
Awesome..childhood in a can
Ok seems.not as good as b vitamins but nice change
Delicious
Delicious, enjoy being able to buy the 12 pack, especially with the subscribe and save. This is my second favorite flavor behind Swedish Fish.
Give us Marshmallow Amaretto
I think I would have preferred the watermelon bubblicious. I was unable to purchase the cotton candy flavor. Still waiting on Awesome Sauce which will be Marshmallow amaretto flavored
It was good. Definitely tasted like the gum.
Favorite flavor ever
Yum
Didn't want to buy a whole 12 pack without trying it first but I wasn't disappointed. This should remain a regular flavor
Good, but missed the mark slightly.
I love Ghost energy drinks and was really looking forward to trying this one...It only disappointed slightly. Overall I think the flavor is good. However, to me it tasted more like a berry type of drink. I can kind of taste the "Bubblicious" version of cotton candy, but it didn't taste as cotton candy like as I was hoping for. Definitely enjoy drinking these and would buy again occasionally in store, but probably wouldn't buy cases at a time. Solid 4/5 for me.
Pretty good but not the best flavor of ghost I have tried
Great product would get again, hope they have the cotton candy flavor
Great new flavor addition. It's a keeper!
Ghost has done it again. I enjoy the beloved childhood flavors with all of the sugar and other unhealthy ingredients that aren't needed. This one is a definite winner!
lemonade iced tea
everybody loves this flavor
bubblicicous
everybody loves this flavor. please keep making it
Love Ghost energy drinks!
Love Ghost energy drinks and the Peach flavor is awesome! I have tried many of the flavors and really like all of them, this is one of my top 3. GNC makes ordering these easy and they arrive in 2-3 days.
Fantastic
Tastes just like the gum flavor
Delicious
Tastes just like the bubble gum
Great flavor
One of my favorite flavors. I love Ghost energy drinks, no bitter after taste and gives me the extra pep to get through the day.
A lot of flavor that you aren't expecting, very fun but throws you off.
Great flavor! Package really well so there was no damage on shipping.
Delicious!!
Top 3 drinks ever!
The Best Ghost Flavor!
The Best Ghost Flavor!
I love it, there's nothing else on the market like it.
Home run
It is a refreshingly great energy drink
Taste Just like a grape soda.
It Tastes good, could have a little more Tea tastes but it's good?
Tropical Mango ??
Favorite energy drink and GNC delivery was on time
Best sour Ghost flavor
This is both my husband and my favorite flavor of Ghost energy drinks, and we like quite a few of them! It's sour without being too acidic and tastes exactly like sour pink lemonade should. It doesn't upset my stomach at all like some energy drinks do, and gives smooth, long-lasting energy.
Great taste but way too acidic
My husband and I both love sour drinks/candy/etc. We really like the sour apple flavor of these, but we both found them way too acidic to enjoy. I don't normally have acid problems but did after drinking a single can of this flavor. For reference, I can drink 2 cans of the sour pink lemonade flavor of this same brand's energy drink in one day and not experience any issues. So unfortunately, we won't purchase this flavor again. But if you don't end up having any acid issues from it and you like sour candy, you'll love this!
FAVORITE Energy Drink Brand, FAVORITE Flavor
Welch's Grape is hands down my favorite Ghost Energy drink. It's smooth and refreshing with just the right amount of carbonation. I'm a grape person to begin with, but sometimes grape flavored candy, drinks, etc. taste like cough syrup. Ghost knocked this out of the park though! The grape flavor is 100% spot on!
Spot on!
This was actually the flavor that got me hooked on the Ghost Energy line last summer. The carbonation is perfect! The flavor is spot on to Bubbalicious Strawberry and is so refreshing. The only change I would make is that it would be available year round! Ghost Energy drinks are the only ones that don't give me any kind of crash or jitters and pains like other brands seem to do. I've had nearly every flavor and this is high on the list. If ranking helps at all my top ten would be Welch's Grape,… Read More
THE BEST
Excellent product.
Great flavor. I will buy more.
LOVE
Wow intense energy all day without the hard crash 100/100 would recommend
Peaches ghost
Bought a 12 pack not knowing if I was going to like it because I couldn't find individual cans locally and I was so pleased because it is now in my top 3 favorites. Yum
I could eat..
Great flavor, more carbonation needed
Great Drink
Love ghost products.
Not for me
Has a good peach flavor, but its more like a juice flat taste, not the sweet/tart like the other ghost
Ghost peaches
Phenomenal taste and excellent for that pick me up
100% satisfied and will recommend
The flavor is powerful but very good. Highly recommend. Will be ordering again very soon.
Love them! Great taste
The only flavor I've tried so far that I hate is murica pop.
I love literally every flavor I've tried except 'merica pop. Every other flavor they nailed it. If I was blind folded I could tell you what it was. Not merica pop. Even knowing what flavor it is idk what I'm tasting.
Does the job without making me crash.
Ghost Energy drinks are my favorite ?? They do the job of keeping me awake without leaving me wired or crashing. This flavor is absolutely delicious.
Great boost
I'm a huge fan of ghost energy. It tastes great!
Great , love it.
Ghost has done it again!!!
Best flavor ever!!!
Taste is awesome!
Ghost
Yummy flavors! Fave energy drink!!
Great! Loved the BOGO half off ??