Tri Creatine Malate

What is tri-creatine malate?

Synonyms: Tri-Creatine Malate, Tri-Creatine Malate

Creatine is one of the most popular and effective sports supplements on the market and has been scientifically proven time and time again to increase strength, endurance and athletic performance (1). Creatine is an amino acid that is mainly stored in the skeletal muscles bound to phosphate ions and is used to replenish the cells' ATP stores. ATP is the molecule that supplies the muscles with readily available energy (2).

The most commonly used form of creatine is creatine monohydrate. In the monohydrate form, each creatine molecule is bound to a water molecule. Tri-creatine malate is a different form of creatine in which three creatine molecules are bound to one molecule of naturally occurring malic acid, which gives tri-creatine malate slightly different properties than creatine monohydrate.

Where does tri-creatine malate come from?

Both creatine and malate (malic acid) occur naturally in the human body. Creatine is produced by the liver and kidneys and is also supplied externally in the form of food - especially food of animal origin. Malic acid is an important part of the metabolism and is produced in the body as part of the process of providing energy. Malic acid is produced by all living organisms and is responsible for the sour taste of fruit such as rhubarb and green apples. These two natural components are synthetically combined in Tri-Creatine Malate to generate a new form of creatine.

Benefits of tri-creatine malate

It can be assumed that tri-creatin malate has the same advantages as creatine complexes in which creatine is bound to other molecules. These benefits have already been extensively discussed in our creatine profile.

Malate is involved in the generation of energy via aerobic oxidation. This process occurs in all respiring organisms and is used to convert dietary carbohydrates, fats and proteins into ATP and other substances.

Tri-creatine malate is often marketed with the argument that it is highly soluble in liquid and more easily absorbed by the body compared to creatine monohydrate, while having fewer potential side effects such as water retention or stomach upset. Some people claim that, unlike creatine monohydrate, tri-creatine malate does not require a loading phase.

Benefits of tri-creatine malate for bodybuilders

Creatine is known to increase performance and strength in strength athletes. Creatine accumulates in the muscle cells and creates a reservoir of phosphate ions, which are able to regenerate ATP in the cells. This means that the muscles have more energy to complete more repetitions (2). Creatine can also stimulate glycogen storage, ensuring that muscle cells have a more long-term source of energy, and it can also play a role in acid buffering of cells (3). All of this means that muscles are able to work harder for longer periods of time.

In addition, creatine can promote the release of anabolic growth factors, which stimulate muscle hypertrophy (4). Studies conducted with creatine monohydrate regularly show benefits of creatine in competitive athletes and bodybuilders, and creatine is one of the most popular supplements on the market for a reason.

Tri-creatine malate side effects, safety and disadvantages

Even though there is a huge amount of research proving the effects of creatine monohydrate, there is very little scientific information available on tri-creatine malate. However, considering the biochemical nature of the compound and anecdotal reports, it is safe to assume that the effects and side effects of tri-creatine malate and creatine monohydrate are similar. To date, there is no scientific research to support the claim that tri-creatine malate is better absorbed or has fewer side effects. Side effects occasionally observed with creatine monohydrate include water retention and stomach upset and it is likely that these side effects may also occur with tri-creatine malate.

Tri-creatine malate dosage

The recommended dosage of creatine malate varies from manufacturer to manufacturer, but is usually between 3 and 5 grams per day. As with creatine monohydrate, this dose can be divided into several individual doses in order to reduce possible side effects.

Tri-creatine malate supplements

Tri-creatine malate is sold both as a mono-preparation and as an ingredient in a range of pre-workout supplements and creatine blends. It is also found in some weight gainers and protein powders.

Combinations of tri-creatine malate

Like other forms of creatine, tri-creatine malate is best absorbed in the presence of insulin, so combining it with simple carbohydrates is the easiest way to get the most out of this supplement.

References

1. Bird, Stephen. "CREATINE SUPPLEMENTATION AND EXERCISE PERFORMANCE: A BRIEF REVIEW". www.jssm.org.
2. Hespel, P; Eijnde, BO; Derave, W; Richter, EA (2001). "Creatine supplementation: Exploring the role of the creatine kinase/phosphocreatine system in human muscle". Canadian journal of applied physiology = Revue canadienne de physiologie appliquee. 26 Suppl: S79-102
3. Rawson E, Persky A (2007) Mechanisms of muscular adaptations to creatine. Int Sport Med J 8:43-53
4. Olsen, S.; Aagaard, P; Kadi, F; Tufekovic, G; Verney, J; Olesen, JL; Suetta, C; Kjaer, M (2006). "Creatine supplementation augments the increase in satellite cell and myonuclei number in human skeletal muscle induced by strength training". The Journal of Physiology 573 (2): 525-34.