What Kind of Creatine Does CBum Use for His Physique?

January 4, 2026 •

3 min read

As a multiple-time Classic Physique Mr. Olympia champion, Chris Bumstead's success is a testament to disciplined training and a strategic supplement plan. While his dedication is key, many fans want to know the specific tools in his arsenal, especially regarding supplements like creatine.

Quick Summary

Chris Bumstead, known as CBum, uses creatine monohydrate from his own signature series with Raw Nutrition. This article details his supplement choices and the benefits of pure creatine monohydrate for performance and muscle growth.

Key Points

Creatine Monohydrate: CBum uses his own CBUM Essential Creatine Monohydrate from Raw Nutrition, a supplement company he co-owns.
Scientifically Proven: He opts for creatine monohydrate because it is the most extensively researched and proven form for increasing strength and power.
ATP Production: The supplement boosts ATP production, providing more energy for muscles during intense, explosive exercise.
Strategic Partnership: His deep involvement with Raw Nutrition ensures the quality of his supplement line, which includes other key products.
Effective Usage: Consistent intake of a reliable product is considered important for achieving results with creatine.
Focus on Fundamentals: CBum's choice of a basic, effective creatine underscores a philosophy of sticking to what is scientifically proven, rather than relying on marketing fads.

CBum's Creatine of Choice: A Monohydrate Staple

Chris Bumstead's supplement regimen is built on a foundation of proven, high-quality ingredients, and his creatine is no exception. As a co-owner of Raw Nutrition, CBum puts his name behind the products he trusts, and his creatine comes directly from this collaboration. The product in question is the CBUM Essential Creatine Monohydrate, a no-frills, pure form of the supplement.

Creatine monohydrate is the most researched and scientifically validated form of creatine available, a fact that aligns perfectly with a professional bodybuilder's needs. It's known for its ability to increase strength, improve power output, and enhance muscle cell volume. This choice reflects a strategic focus on proven effectiveness over marketing hype, which is crucial for someone competing at the highest levels of the sport.

The Science Behind Creatine Monohydrate for Bodybuilders

Creatine works by increasing the body's stores of phosphocreatine, which helps produce more adenosine triphosphate (ATP), the primary energy carrier in cells. For a bodybuilder, more ATP means more power for explosive movements and heavier lifts, which directly translates to muscle growth over time. The benefits are numerous and well-documented:

Enhanced Performance: Increased phosphocreatine stores in muscles allow for more intense and higher-volume training sessions.
Increased Strength and Power: Studies show significant increases in maximal strength and performance in high-intensity exercise.
Improved Recovery: It helps in the synthesis of new muscle proteins, which is vital for post-workout recovery.
Muscle Fullness: By drawing water into the muscle cells, creatine can make muscles appear fuller and more defined, a bonus for a bodybuilder's physique.

CBum's Supplement Stack and Relationship with Raw Nutrition

CBum's partnership with Raw Nutrition, announced in 2021, was a strategic move that cemented his influence in the supplement industry. His signature series includes more than just creatine, offering a comprehensive stack for serious athletes. Other products in his line include Itholate Protein, Thavage Pre-Workout, and other essentials designed to complement his rigorous training. This hands-on involvement ensures that the products meet his exacting standards for quality and effectiveness.

Creatine Usage: How to Take it Like a Pro

For those looking to incorporate creatine into their routine, understanding how to take it effectively is important. Protocols often involve an initial loading phase to rapidly increase muscle creatine stores, followed by a maintenance phase. Many athletes prefer to take creatine post-workout to help replenish stores.

CBum’s Essential Creatine Monohydrate is unflavored, which allows for easy mixing into water, protein shakes, or other beverages without altering the taste. Consistency in taking the supplement is generally considered a key factor for maximizing benefits.

Creatine Monohydrate vs. Other Types: A Comparison

While creatine monohydrate is the industry standard and CBum's choice, it's worth understanding how it stacks up against other popular forms.


Feature	Creatine Monohydrate (CBum's Choice)	Creatine HCl	Creatine Ethyl Ester (CEE)
Research	Extensive, with decades of proven results.	Limited; less studied than monohydrate.	Limited; shown to be less effective than monohydrate.
Solubility	Can be less soluble, though micronized forms improve this.	Highly soluble in water.	Highly soluble, but issues with stability.
Effectiveness	The gold standard for enhancing strength and muscle growth.	Anecdotal evidence suggests similar effectiveness, but lacks strong research.	Some studies suggest it is unstable and less effective.
Dosage Considerations	Typically involves a loading and maintenance phase.	May require a smaller amount compared to monohydrate.	Dosage claims are not as well-supported as with monohydrate.
Potential Side Effects	Minimal side effects are commonly reported, with potential for temporary water retention in some individuals.	Potentially less water retention may be associated with it.	May cause gastrointestinal distress in some users.
Cost	Generally the most affordable form.	More expensive than monohydrate.	Varies, but often more expensive than monohydrate.

Conclusion

In the world of high-level bodybuilding, there's no room for guesswork. Chris Bumstead's reliance on a simple, scientifically-backed supplement like creatine monohydrate from his own Raw Nutrition line is a perfect example of this philosophy. By sticking to the basics and focusing on a consistent, proven formula, he maximizes his performance and achieves his championship-level physique. For anyone looking to emulate his success, focusing on the fundamentals, starting with a high-quality creatine monohydrate, is the smartest path forward. The CBUM Essential Creatine Monohydrate is more than just a sponsored product; it's a reflection of a tried-and-true approach to building strength and muscle.

Raw Nutrition's CBUM Essential Creatine Monohydrate is the specific product Chris Bumstead uses, demonstrating his commitment to the brand he co-owns.

Frequently Asked Questions

CBum uses his own signature series creatine from Raw Nutrition, the company he is a co-owner of. The product is specifically called CBUM Essential Creatine Monohydrate.

The CBUM Essential Creatine is creatine monohydrate, the most researched and clinically effective form of creatine available.

CBum chooses creatine monohydrate because of its proven track record in enhancing strength, power output, and muscle volume, relying on established scientific efficacy rather than newer, less-tested forms.

Many people start with a loading phase to saturate muscle stores quickly, followed by a lower maintenance amount. Consistency in taking creatine is generally recommended.

Yes, the unflavored CBUM creatine monohydrate can be easily mixed with water, protein shakes, or other beverages. Mixing it with a post-workout protein shake is a common practice.

Creatine monohydrate is known to cause some temporary water retention as it draws water into the muscle cells. However, this is temporary and contributes to a fuller, more muscular look.

Raw Nutrition products, including CBum's creatine, are tested for quality. Creatine monohydrate itself is one of the most studied and safest supplements when taken appropriately.