Creatine malate is a supplement that is a combination of creatine and malic acid. The feature of this form is a structure that is more stable than the monohydrate. This is due to the greater resistance of creatine malate to stomach enzymes and lack of breakdown to creatinine, which makes it a safer form. Check what is creatine malate – learn about its dosage, effects and side effects!
Creatine malate – effects
Creatine malate works on a similar principle to monohydrate, responsible for transporting ATP to places where energy is most needed – for muscles. However, it should be remembered that creatine alone introduced into the body in the form of a supplement does not give the desired effect. It has only been transformed into phosphocreatine that it fulfills the function of a compound that improves energy transport in the muscles. Compared to the monohydrate, creatine malate probably gives slightly better results as a means of promoting the formation of muscle tissue. Although the overall weight gain is smaller, the muscular mass obtained with the supplementation of malate is better in quality. More spectacular effects after the use of creatine monohydrate are due to the greater ability of this form to bind water in the extracellular space, which affects a greater increase in weight.
In addition, creatine malate is faster and more easily soluble in water. Thanks to this, the powder supplement is more convenient and seems more easily absorbed due to the water environment prevailing in the body.
HERE YOU CAN READ: Monohydrate or creatine malate – which one to choose?
Creatine malate – dosage
Like creatine monohydrate, creatine malate is available on the market in the form of powder or capsules. Dosage is determined by such features as the form of the preparation, body weight, type of physical exercise, etc. Similarly to the monohydrate, the dosage depends on the strategy of supplementation and can be taken cyclically (from 4 to 12 weeks) 5 to 10 g of the preparation within 24 hours divided for 1 to 3 servings. Each serving should be between 2 and 5 g
The second strategy is to take a fixed dose of 0.03 to 0.05 g of the preparation per kilogram of body weight. As with any other supplement, the information on the label should also be taken into account. It is also worth noting that creatine (regardless of the form) is better absorbed by the body after its administration with glucose. It intensifies the effects of the supplement. The use of creatine is not important. The most important thing is to remain systematic.
Regardless of the strategy of supplementation, it should be remembered that when taking large doses of creatine, most of them end up in the urine with which it is excreted, which suggests that it is not a completely effective method. Only 1/3 of the amount of creatine consumed during loading is absorbed by the muscles. The most effective seems to be eating small doses several times a day, which is, however, uncomfortable. This gives the maximum chance of putting creatine in the muscles, because their capacity is limited.
It should be remembered that creatine, regardless of the form, does not bring immediate effects. The effects of its reception occur over time as a result of saturating it with the body, which may take up to weeks. It can be assumed that the leek also does not matter much. Recent research suggests, however, that it is most beneficial to consume it after training, as the muscles undergo saturation a bit faster.
Creatine malate – side effects
Too high doses of creatine malate may give rise to a by-product, which is formaldehyde. It is a toxic compound that leads to irritation of the gastrointestinal mucosa and even damage to the heart, central nervous system, liver and kidneys. For this reason, each subsequent cycle should be preceded by a break, so that the concentration of formaldehyde could increase if its concentration increases. Each organism is different, and metabolic changes occur at different rates depending on many individual characteristics. For this reason, the maximum and minimum doses vary greatly among individuals. Malbates, despite better results in terms of the quality of muscle tissue produced, are more expensive than monohydrate. However, taking into account the lack of the ability to bind such large amounts of water and higher stability of the molecule, it causes fewer side effects.