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Creatine is a go-to supplement for individuals committed to rigorous training sessions. Notably, creatine malate , a harmless yet effective form of the popular substance creatine, stands out. It's acclaimed for its high efficiency in enhancing strength, endurance, and the development of healthy muscle mass.
What Benefits Does Regular Use of Creatine Malate Offer?
Creatine malate falls under the category of zero-calorie dietary supplements and is known for actions that accelerate cell volume increase, physical strength, energy, and ATP (Adenosine-5′-triphosphate) regeneration. This compound is a blend of creatine and malic acid.
Its uniquely prepared formula dissolves exceptionally well in the body, fostering improved muscle function without altering triglyceride levels or blood pressure. The routine use of creatine malate brings several benefits, including:
- An immediate, noticeable surge of energy during physical exertion
- A delay in fatigue onset
- Enhanced muscle r Ecover y
- Sustained strength and endurance during repeated, intensive workouts
- Support in preventing chronic fatigue
It's worth noting that malic acid plays a crucial role in amplifying the energy availability for muscles. Creatine, on the other hand, is essential for the proper development, growth, and strength enhancement of muscles.
Creatine Malate Vs. Monohydrate: Differences and Similarities
Creatine malate is less recognized than the widely used creatine monohydrate, although it's gaining noticeable traction. This compound is just as safe as monohydrate but has a distinct advantage. The presence of ester bonds in the molecule reduces creatine's suscep
Consequently, the regular intake of creatine malate significantly enhances the visual quality of lean body mass, although the process of increasing it is less effective and spectacular than with monohydrate.
Furthermore, malic acid, an integral component of malate, easily penetrates mitochondria and transports glucose decomposition products. It plays a pivotal role in the energy metabolism occurring in muscle cells, facilitating energy provision during anaerobic processes, such as during intense endurance and strength training.
Creatine Malate Supplement Dosage
Creatine malate should be consumed as part of supplementation about 30 minutes before the anticipated workout and as part of post-workout r Ecover y. Available in powder or capsule form, products containing malate can be added to porridges, shakes, or morning smoothies.
The dosage of creatine malate depends on various aspects:
- The form (capsules or powder)
- Body weight
- The type of physical exertion
Specific dosage instructions for products containing creatine malate can be found on the packaging or in the supplement's leaflet. Each supplement should be used following the manufacturer's guidelines.
However, it's known that safe health doses range from 3 to 5 grams per day. The better absorbability of creatine malate compared to monohydrate means it can be used in significantly smaller quantities. Nonetheless, for creatine malate to be effective, it must be taken regularly, regardless of the time of day.
What to Combine with Creatine Malate?
Creatine malate is better absorbed when combined with natural sugars. For this reason, it can be taken with fruit juice or consumed immediately after eating carbohydrates or a supplement high in carbs, like a gainer.
Combining the supplement with high glycemic index products ensures better malate absorption, optimizing the efficient transport of creatine to the muscles.
Is Creatine Malate Harmful to Health? - Responsible Usage
When using creatine malate , it's important to adhere to the supplement manufacturer's recommendations. Many inexperienced athletes, eager for quick results, overlook this, consuming excessive supplement quantities.
This practice is particularly detrimental, especially concerning the development of healthy muscle mass. Moreover, improper use of creatine malate can lead to side effects such as:
- Diarrhea
- Muscle cramps
- Dehydration
To minimize the potential onset of adverse effects, it's advisable to use creatine in cycles, typically lasting about one month.