Creatine and BHB: The Ultimate Performance Stack Backed by Science

Creatine and BHB: The Ultimate Performance Stack Backed by Science

Why This Dual-Fuel System Could Be the Biggest Breakthrough in Fitness and Brain Health Since Protein

By Marc Lobliner, IFBB Pro

Creatine has dominated the performance supplement space for decades. BHB (beta-hydroxybutyrate), a powerful ketone body, has risen rapidly as a cognitive and metabolic enhancer. But combine the two? That’s where things get groundbreaking. Backed by over 20 years of sports nutrition research and dozens of peer-reviewed studies, this combo delivers an unmatched synergy of explosive strength, endurance, fat burning, cognitive sharpness, and cellular recovery.

At Ambrosia, we’ve built our reputation on blending cutting-edge science with time-tested ingredients—and the creatine + BHB synergy is our biggest breakthrough yet. This isn’t hype. It’s science-backed, result-proven, and athlete-tested.

And the best part? We’ve made it easier than ever to tap into this dual-fuel advantage with goBHB®, our premium exogenous ketone formula designed to elevate performance, sharpen mental focus, and support your fat-loss goals without the need for a strict ketogenic diet. goBHB® delivers fast-acting, clean-burning ketones that work synergistically with creatine to amplify endurance, buffer fatigue, and accelerate recovery.

Whether you’re deep in contest prep, chasing PRs, or battling brain fog, goBHB® provides the metabolic edge you need to dominate every session. Add it to your pre-workout stack or take it solo for all-day cognitive support. The future of supplementation isn’t either/or—it’s BOTH.

The Science Behind the Stack: Creatine + BHB = Total Cellular Fuel

Creatine helps regenerate ATP via the phosphocreatine system, supporting fast, anaerobic energy production. According to a 2017 meta-analysis in Journal of Strength and Conditioning Research, creatine increases strength and lean body mass significantly (Kreider et al., 2017). It’s also been shown to reduce exercise-induced muscle damage and inflammation (Rawson & Volek, 2003).

BHB, on the other hand, is an endogenous ketone body that fuels oxidative ATP production in mitochondria. In a 2009 study published in Bioscience, Biotechnology, and Biochemistry, acetic acid and BHB were linked to improved fat loss and insulin sensitivity (Kondo et al., 2009). BHB also acts as a signaling molecule—activating genes linked to longevity, stress resilience, and mitochondrial function (Shimazu et al., 2013).

Together, they cover both anaerobic and aerobic energy systems. Creatine powers you through sprints and heavy sets, while BHB keeps your engine running clean, even during caloric restriction or long-duration efforts.

Cognitive Gains: Boost Brain Power and Resilience

Creatine increases brain phosphocreatine, enhancing ATP availability in neurons. This has been linked to improved memory and intelligence test performance in older adults (Avgerinos et al., 2018). Creatine also reduces neuronal oxidative stress and supports neurotransmitter synthesis (Rae et al., 2003).

BHB readily crosses the blood–brain barrier and improves mental clarity, raises brain-derived neurotrophic factor (BDNF), and reduces neuroinflammation. In cell studies, BHB upregulated BDNF and protected glial cells from oxidative damage (Marosi et al., 2016).

Combined, they may improve outcomes under stress (e.g. sleep deprivation or hypoxia), enhancing memory, decision-making, and mental stamina. One review found creatine improved cognitive performance during mental fatigue, while ketones like BHB support sustained focus (Dolan et al., 2019).

Muscle Performance and Endurance: Max Out Every Session

Creatine is well-known to increase strength and power output by 10–20% in high-intensity training (Kreider et al., 2017). It enhances recovery and reduces inflammatory markers post-exercise (Cooke et al., 2009).

BHB improves mitochondrial function, shifts substrate use toward fat, and extends time to exhaustion. A 2016 study in Cell Metabolism showed exogenous ketones improved endurance and metabolic efficiency in athletes (Cox et al., 2016).

In rodent models, creatine + BHB improved rotarod performance (motor coordination), grip strength, and fatigue resistance beyond either alone. Human athletes report increased stamina, quicker recovery, and reduced soreness.

Lean Gains and Faster Recovery

  • Creatine boosts glycogen storage (Robinson et al., 1999), enhances protein synthesis via mTOR, and reduces markers of muscle breakdown.

  • BHB spares muscle protein during fasted states, enhances insulin sensitivity, and improves fat oxidation (Stubbs et al., 2017).

Together, the stack promotes lean mass retention while reducing fat accumulation. BHB’s anti-inflammatory and antioxidant effects support a more anabolic environment.

The Biochemical Synergy

  1. Dual Energy Systems:

    • Creatine → Immediate ATP buffer via phosphocreatine

    • BHB → Long-term ATP via mitochondrial oxidation

  2. Signaling Boost:

    • AMPK activation (BHB) → Fat oxidation, autophagy

    • mTOR activation (Creatine) → Protein synthesis, hypertrophy

  3. Cellular Resilience:

    • HDAC inhibition (BHB) → Gene expression for antioxidant enzymes (e.g., MnSOD, catalase)

    • Increased mitochondrial biogenesis and function (both)

  4. Anti-Inflammatory:

    • BHB inhibits NLRP3 inflammasome (Youm et al., 2015)

    • Creatine reduces TNF-α and CRP post-exercise (Rahimi et al., 2017)

Organs and Systems That Benefit

  • Brain: Neuroprotection, enhanced cognition, mood support

  • Muscle: Strength, hypertrophy, endurance

  • Heart: Improved fuel use in heart failure models (Lopaschuk et al., 2016)

  • Immune: Balanced macrophage polarization (BHB via GPR109A, Creatine via T-cell energetics)

  • Metabolism: Fat loss, improved lipid profile, glucose control

Conclusion: The Smartest Stack in Sports Nutrition

This isn’t just a trendy pairing—it’s a scientifically validated breakthrough. The synergy between creatine and BHB creates a metabolic environment optimized for peak performance, rapid recovery, lean muscle growth, and brain health.

If you’re ready to experience the true power of this dual-fuel system, start with goBHB®. It’s keto-friendly, stimulant-free, and engineered to deliver sustained energy, mental clarity, and fat-burning potential whether you’re in the gym or grinding through your day.

We’re not reinventing the wheel. We’re giving it rocket fuel.

Citations:

  • Kreider et al., J Strength Cond Res, 2017

  • Kondo et al., Biosci Biotechnol Biochem, 2009

  • Marosi et al., Neuropharmacology, 2016

  • Cox et al., Cell Metabolism, 2016

  • Rae et al., Proc Biol Sci, 2003

  • Avgerinos et al., Exp Gerontol, 2018

  • Youm et al., Nat Med, 2015

  • Stubbs et al., Front Physiol, 2017

  • Cooke et al., Int J Sports Nutr, 2009

  • Rahimi et al., J Sports Med Phys Fitness, 2017

  • Robinson et al., Med Sci Sports Exerc, 1999

  • Lopaschuk et al., Circulation Research, 2016

  • Dolan et al., Nutrients, 2019

Revolutionizing Evening Workouts: A Pre-Workout That Supports Sleep?

At Ketone Labs, we’re solving a common dilemma for evening athletes: how to fuel intense workouts without compromising sleep. In episode 15 of Formulator’s Corner, we introduce two innovative stim-free pre-workout concepts powered by our signature ingredient, goBHB®.

These formulas are designed specifically for 6PM training sessions, offering clean energy without stimulants — and with the unique benefit of promoting better sleep and recovery. No more choosing between performance and rest. This is a bold new direction in performance nutrition — and we’re just getting started.

Build the Perfect Pre-Workout Using goBHB — With and Without Stimulants​

Build the Perfect Pre-Workout Using goBHB — With and Without Stimulants

By Marc Lobliner, IFBB Pro

Your pre-workout determines your performance.

It’s that simple. What you take before you train has a direct impact on how intensely you can push, how long you can last, and how quickly you recover. Over the past 20 years, I’ve tested nearly every pre-workout ingredient on the planet — from caffeine and citrulline to nootropics and adaptogens. But one ingredient that has consistently stood out — and remains criminally underused — is goBHB, a bioavailable exogenous ketone.

goBHB isn’t just another energy ingredient. It’s a fuel source. A mental clarity enhancer. A performance optimizer. And for a significant portion of the training population — particularly the 30%+ of people who hit the gym after 5 p.m. — it’s the perfect solution for maximizing workouts without compromising sleep or recovery.

This article is going to break down how goBHB works, why it belongs in your pre-workout, and how to build two elite-level pre-workout stacks using it — one with stimulants and one without.

What is goBHB?

goBHB stands for beta-hydroxybutyrate, a naturally occurring ketone body that your liver produces during periods of fasting or carbohydrate restriction. It’s one of your body’s most efficient fuel sources — delivering more ATP per molecule than glucose — and it’s especially valuable when blood sugar is low or steady.

goBHB is used in supplements as a ketone salt — bonded with minerals like sodium, calcium, or magnesium — to increase its bioavailability and absorption. Once ingested, it quickly elevates ketone levels in the blood, providing your brain and muscles with clean, direct energy.

Unlike caffeine, which stimulates the central nervous system to create a sense of energy, goBHB actually fuels your cells. That means no jittery feeling, no crash, and no adrenal fatigue. Just stable, powerful energy that lasts.

Why goBHB Belongs in Your Pre-Workout

Most people think of pre-workout formulas in terms of three categories: stimulants for energy, pump agents for blood flow, and nootropics for focus. But what they’re missing is the fuel source. It’s like building a high-performance car with the best engine, tires, and electronics — but skipping the fuel.

goBHB fills that gap. It’s a clean-burning fuel that works synergistically with other ingredients to enhance performance across the board.

Here’s what makes goBHB a cornerstone pre-workout ingredient:

1. Clean Cellular Energy

goBHB bypasses the traditional glycolysis pathway (which breaks down glucose) and enters the mitochondria directly, where it produces ATP — your cells’ energy currency — more efficiently than carbs. This results in more sustained energy and less metabolic waste.

2. Mental Clarity and Focus

goBHB has been shown to increase levels of GABA, a neurotransmitter that promotes calm, focus, and mental sharpness. This is especially beneficial for late-day workouts when mental fatigue sets in.

3. Appetite Control

If you train fasted or during a cut, goBHB can help curb hunger and stabilize blood sugar, allowing you to train harder without distraction or cravings.

4. No Crash, No Jitters

Because it’s not a stimulant, goBHB doesn’t spike your heart rate or cause a post-workout crash. This makes it ideal for late-night lifters or anyone trying to avoid caffeine-related side effects.

The Late-Day Training Dilemma

Over 30 percent of people train after 5 p.m. That’s a huge portion of the fitness world — from busy professionals to parents to students — who have to work around their daily schedules.

The problem? Most pre-workouts on the market are stimulant-loaded. They’re packed with caffeine, yohimbine, and other hard-hitting ingredients that may boost performance temporarily but wreck your sleep hours later. And let’s be honest — poor sleep undermines everything you do in the gym.

goBHB is the solution. It gives you the energy, clarity, and performance you need — without interfering with your ability to wind down post-workout.

In fact, the elevated ketone levels from goBHB can actually support better sleep by promoting GABA activity in the brain, reducing cortisol levels, and stabilizing blood glucose — all factors associated with improved sleep onset and depth.

So, you train hard. You perform. And then you rest. That’s how you recover and grow.

The Stimulant-Based goBHB Pre-Workout Formula

For those who train earlier in the day, are less sensitive to caffeine, or want maximum drive and alertness — this version stacks goBHB with classic performance-enhancing ingredients.

Ingredients per serving:

  • goBHB – 6g

  • L-Citrulline – 6 to 8g

  • Beta-Alanine – 3.2g

  • Caffeine Anhydrous – 250 to 300mg

  • Alpha-GPC – 300mg

  • Theobromine – 100mg

  • Himalayan Sea Salt – 500mg

  • Taurine – 1g

  • Tyrosine – 1g

How It Works:

  • goBHB provides clean fuel, sparing muscle glycogen and keeping energy steady.

  • Caffeine and Theobromine stimulate the central nervous system, increasing motivation, focus, and pain threshold.

  • Alpha-GPC and Tyrosine enhance cognitive function, making you more alert and focused under load.

  • L-Citrulline and Beta-Alanine improve blood flow and endurance.

  • Electrolytes and Taurine support hydration and muscle contractions.

Together, this stack hits all three performance pillars: fuel, focus, and force. You’ll feel energized, dialed-in, and strong from your first warm-up set to your last working rep.

The Non-Stimulant goBHB Pre-Workout Formula

This version is built for those training in the evening, during a deload, or while cycling off stimulants. It offers all the performance without the nervous system load.

Ingredients per serving:

  • goBHB – 8g

  • L-Citrulline – 8g

  • Betaine Anhydrous – 2.5g

  • Taurine – 2g

  • Nitrates (NO3-T) or Nitrosigine – 1.5g

  • Electrolyte blend – sodium, magnesium, potassium

  • Tyrosine – 1.5g

  • Acetyl-L-Carnitine (ALCAR) – 1g

How It Works:

  • goBHB provides rapid, sustained energy without stimulation.

  • L-Citrulline and Nitrates promote nitric oxide production, giving you powerful pumps and enhanced blood flow.

  • Betaine and Taurine increase strength and hydration.

  • Tyrosine and ALCAR sharpen focus and prevent mental fatigue.

  • Electrolytes keep your muscles firing optimally and prevent cramping.

This formula is ideal for fasted cardio, high-rep bodybuilding sessions, or any training block where sleep and recovery are a priority.

When to Use Which Version

Morning or mid-day sessions? Use the stimulant-based version. It’ll energize you, mentally and physically, and help drive performance without affecting your sleep later.

After-work or late-night lifts? Use the stimulant-free version with a higher dose of goBHB. You’ll still get the fuel, focus, and performance — but you’ll actually be able to relax when you’re done.

Fasted cardio or cutting phase? Either version works, but goBHB is especially helpful at suppressing appetite and preserving muscle while enhancing energy.

goBHB: The Missing Link in Performance Nutrition

Too many lifters are still relying on overhyped stimulant blends, mistaking artificial buzz for real performance. But peak training isn’t about how “hyped” you feel — it’s about how hard you can push, how long you can sustain it, and how quickly you bounce back.

goBHB fills the gap most pre-workouts ignore — true fuel. It’s a real energy substrate, not a trick. It fuels your cells, not just your senses. And it works for nearly every kind of athlete, in every kind of training environment.

The best part? It doesn’t compromise your recovery. In fact, by avoiding nervous system overload and improving neurotransmitter balance, it supports better rest and more efficient recovery — which leads to more consistent gains over time.

Final Thoughts

Building the perfect pre-workout isn’t about hype — it’s about execution. What you put in your body before you train has to work with your goals, not against them. And whether you’re chasing hypertrophy, strength, fat loss, or endurance, the foundation is always the same: consistent energy, sharp focus, and strong output.

goBHB delivers all of it.

Whether you’re stacking it with stimulants for a mid-morning lift or using it solo in a stim-free evening session, this ingredient gives you exactly what you need: fuel for your body, clarity for your mind, and support for your recovery.

It’s time to stop guessing and start building your pre-workout the right way.

goBHB®: The Future of Clean Energy – Why It Might Replace Caffeine in Your Next Drink

goBHB®: The Future of Clean Energy – Why It Might Replace Caffeine in Your Next Drink

By: Marc Lobliner, IFBB Pro

Let me be blunt: caffeine is a gift — but it’s also a crutch. We live in a society where energy drinks are being chugged like water, yet burnout, anxiety, and energy crashes are worse than ever. The irony is hard to miss.

As someone who’s lived and breathed the supplement industry for decades, I’ve seen every energy ingredient come and go. Jitter bombs. Pixie-dusted herbs. Mega-stim cocktails that jack you up and leave you shattered. But every once in a while, something comes along that actually changes the game.

And right now, goBHB® is that something.

What Is goBHB®?

goBHB stands for Beta-Hydroxybutyrate, a type of ketone body that your body naturally produces during periods of low carbohydrate intake, fasting, or intense endurance training. But you don’t need to be on a keto diet to benefit from it.

goBHB is a bio-identical, exogenous ketone salt. That means your body sees it as energy — clean energy — and uses it immediately. Unlike caffeine, which stimulates your nervous system, goBHB literally fuels your cells. It’s actual energy, not borrowed energy.

Why goBHB Works — Even If You’re Not Keto

One of the biggest misconceptions is that goBHB is only useful if you’re on a ketogenic diet.

Wrong.

goBHB offers benefits for anyone — and here’s why:

  • Dual-fuel advantage: Your body can use both glucose and ketones for energy. Adding goBHB into the mix allows your brain and muscles to run cleaner and longer, without the insulin spikes and crashes associated with sugar or caffeine.

  • Mitochondrial efficiency: BHB is used by the mitochondria (your cellular engines) more efficiently than glucose, creating more ATP per molecule. Translation: more real energy, less waste, zero jitters.

  • Cognitive boost: The brain loves ketones. In fact, research shows BHB may improve focus, clarity, and memory — without overstimulating the central nervous system like caffeine does.

  • No tolerance buildup: Caffeine tolerance builds fast. goBHB? Not so much. You can use it daily without needing to up the dose just to feel “normal.”

Screenshot 2025 06 09 at 11.10.59 am

Why goBHB Is Perfect for Energy Drinks

The current energy drink market is dominated by caffeine, taurine, and sugar (or sugar alcohols that tear up your gut). But the consumer is getting smarter. People want functional, clean, and sustainable energy.

Here’s how goBHB fits the bill:

  • Stable energy release: No roller-coaster crash, no heart palpitations.

  • Great flavoring potential: Modern flavor systems hide the saltiness.

  • Synergistic with small caffeine doses: Want a mild stim? Pair 50mg caffeine with 6g goBHB — perfect energy curve.

  • Nootropic effect: Feeds your brain for sharper focus and productivity.

  • Craving control: Reduces hunger and sweet cravings, making it perfect for dieters.

Imagine sipping an energy drink that doesn’t make you sweat, doesn’t wreck your sleep, and actually helps you think clearly.

Rev7 Energy: Proof That goBHB Works

Don’t just take my word for it — look at Rev7 Energy.

Built around goBHB as the star ingredient, Rev7 delivers energy without compromise. Consumers report clean, jitter-free fuel, sharper focus, and zero crash. It’s become the go-to for those sick of being overstimulated and underproductive.

In fact, Rev7 is gaining rapid traction in both retail and online spaces. Athletes, entrepreneurs, parents, students — the feedback is consistent: it works, and it feels good.

That’s the real-world proof we’ve been waiting for.

Real-World Use Cases

Here’s where goBHB truly shines:

  • Early morning focus without nervous energy

  • Afternoon crashes: Replace that second coffee with BHB and skip the slump

  • Fasted training: goBHB preserves muscle, fuels endurance, and enhances recovery

  • Students and professionals: Laser focus for hours without burnout

  • Entrepreneurs and parents (aka Superdads): Clean energy to power through chaotic days

As someone who trains, runs companies, raises three amazing kids, and lives by performance — I don’t have time to crash. That’s why I now reach for goBHB first.

Is goBHB Safe? What Does the Research Say?

In short: Yes, and it’s clinically validated.

Studies on BHB salts show:

  • Improved cognitive performance and mental clarity

  • Enhanced endurance capacity in trained athletes

  • Lower inflammatory markers such as IL-6 and TNF-alpha

  • Reduced perceived exertion during workouts

  • Improved insulin sensitivity and glycemic control

And unlike caffeine, goBHB doesn’t stimulate cortisol. It may actually help lower stress responses over time.

The Final Word

Look, I’m not anti-caffeine. I love a great pre-workout. I love a strong cup of coffee. But if you’re chasing sustainable energy, enhanced brain function, and smoother performance across the board, goBHB is the future.

It’s not just “keto fuel.” It’s human fuel.

If you’re a brand formulating the next-gen energy drink or a consumer looking to get off the caffeine rollercoaster, it’s time to look at what real cellular energy looks like.

 

And that, my friends, is goBHB.

Dual Fuel: The Future of Sports Nutrition Combines Carbs and Ketones for Peak Performance

A new frontier in sports nutrition is emerging with the concept of “dual fuel” supplementation — combining carbohydrates with exogenous ketones to enhance athletic performance. Traditionally, athletes have relied on carbohydrates to replenish glycogen stores during intense activity. However, new research shows that pairing carbs with ketone bodies, such as beta-hydroxybutyrate (BHB), may extend endurance, reduce glycogen depletion, and provide a more stable energy supply by allowing the body to burn both glucose and ketones simultaneously.

Beyond performance enhancement, the dual fuel approach offers promising physiological benefits. These include reduced lactate production, improved cognitive clarity, and better post-exercise recovery. With supplements like goBHB making this strategy more accessible, athletes and fitness enthusiasts may soon adopt this metabolic synergy as a standard tool for optimizing both energy output and recovery in high-intensity and endurance sports.
(Source: PricePlow Blog)