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Dicreatine Malate

Also known as: Creatine, Citrulline Malate, Creatine Monohydrate

Overview

Creatine Monohydrate is a naturally occurring compound found in muscle tissue, synthesized from amino acids such as glycine, arginine, and methionine. It is sourced from foods like red meat and fish, and is widely used as a sports performance supplement. Creatine is particularly appreciated for its role in enhancing strength and power during high-intensity workouts, while Citrulline Malate, a combination of L-Citrulline and Malic Acid, is often utilized for its potential to improve endurance and reduce fatigue. Research supports the efficacy of Creatine for increasing muscle mass and strength, making it one of the most studied and well-documented supplements in sports nutrition.

Benefits

Creatine Monohydrate has shown significant benefits in increasing strength and lean body mass, with effect sizes reported between 0.2 and 0.8. It is beneficial not only for healthy individuals but also for populations with certain medical conditions, as it may enhance cognitive function—especially memory and attention. Studies are consistent in showing the effectiveness of Creatine, particularly in resistance training settings. Conversely, Citrulline Malate exhibits mixed results in enhancing high-intensity performance, with some evidence suggesting possible benefits but promising results largely inconsistent.

How it works

Creatine works primarily by increasing muscle creatine phosphate levels, which facilitates quicker ATP production—a vital energy source during high-intensity exercise. This process enhances overall performance by allowing for sustained effort over short durations. Citrulline Malate may enhance endurance by promoting nitric oxide synthesis, leading to improved blood flow. By improving vascular function and delaying fatigue, it potentially supports longer-duration activities, although its effects can be less predictable than those of Creatine.

Side effects

Both supplements are generally deemed safe; however, some individuals may experience gastrointestinal issues such as diarrhea and stomach cramps, particularly during the loading phase of Creatine supplementation. Weight gain due to water retention and infrequent muscle cramps have also been recorded with Creatine use. Serious side effects are rare (<1%), but those with kidney or liver disease should avoid Creatine, and individuals on diuretics should be cautious. Pregnant and breastfeeding women are advised to seek medical advice before using either supplement.

Dosage

For optimal results, Creatine Monohydrate is typically ingested at 3-5 grams daily after an optional loading phase of 20 grams per day for 5-7 days. Citrulline Malate is generally taken in the range of 6-12 grams per day, often before exercise. At a minimum effective dose, 3-5 grams for Creatine and 6-8 grams for Citrulline are recommended. Creatine can be consumed without special timing, while Citrulline Malate is most effective when taken prior to physical activity. Maximum safe doses for Creatine have been well established up to 20 grams per day.

FAQs

Is Creatine safe for everyone?

Creatine is generally safe for healthy individuals; however, those with kidney or liver issues should consult a healthcare provider.

What are the timings for taking these supplements?

Creatine can be taken at any time, while Citrulline Malate is best taken before exercise.

How quickly will I see results with Creatine?

Creatine typically shows benefits within weeks, while Citrulline Malate's effects can vary more widely.

Does Creatine cause weight gain?

Yes, Creatine can cause initial weight gain due to water retention in the muscles.

Is Citrulline Malate effective for everyone?

The benefits of Citrulline Malate are less consistent; it may help some individuals, particularly for endurance activities.

Research Sources

  • https://journals.humankinetics.com/view/journals/ijsnem/31/4/article-p350.xml – This systematic review highlights that Creatine supplementation leads to improvements in memory and attention, with strong evidence overall. In contrast, Citrulline Malate's effects are less conclusive and often vary between studies.
  • https://pubmed.ncbi.nlm.nih.gov/39070254/ – The randomized controlled trial focused on Citrulline Malate and found no significant improvement in anaerobic performance, indicating the necessity of further research in this area.
  • https://www.journalofexerciseandnutrition.com/index.php/JEN/article/view/149 – A meta-analysis reviewing Creatine usage across numerous studies confirms significant enhancements in strength and lean body mass, solidifying its position as an essential supplement in sports performance.
  • https://pubmed.ncbi.nlm.nih.gov/34199420/ – Research indicated the varying efficacy of Citrulline Malate, with studies providing mixed results on its performance-enhancing properties, underscoring the need for more extensive investigations.
  • https://www.mdpi.com/2072-6643/16/19/3235 – The findings demonstrate significant strength and muscular gains associated with Creatine supplementation, supporting its high-quality evidence base compared to Citrulline Malate.

Supplements Containing Dicreatine Malate

Green MAGnitude by Controlled Labs
75

Green MAGnitude

Controlled Labs

Score: 75/100
Assault Blue Arctic Raspberry Flavor by MusclePharm
78

Assault Blue Arctic Raspberry Flavor

MusclePharm

Score: 78/100
Creatine by MusclePharm
92

Creatine

MusclePharm

Score: 92/100
Amplified N.O. Loaded Fruit Punch by GNC Pro Performance AMP Advanced Muscle Performance
83

Amplified N.O. Loaded Fruit Punch

GNC Pro Performance AMP Advanced Muscle Performance

Score: 83/100
Epic Fruit Punch by LG Sciences
70

Epic Fruit Punch

LG Sciences

Score: 70/100
Amplified N.O. Loaded Blue Raspberry by GNC Pro Performance AMP Advanced Muscle Performance
70

Amplified N.O. Loaded Blue Raspberry

GNC Pro Performance AMP Advanced Muscle Performance

Score: 70/100
Storm Blue Raspberry by Universal
70

Storm Blue Raspberry

Universal

Score: 70/100
Storm Fruit Punch by Universal
63

Storm Fruit Punch

Universal

Score: 63/100