Green Creatine Matrix
Also known as: Magnesium Creatine Chelate, Dicreatine Malate, Betaine Anhydrous, Magnesium-creatine complex, Creatine malate, Betaine, Green Creatine Matrix
Overview
Green Creatine Matrix is a dietary supplement designed to enhance athletic performance by combining multiple forms of creatine, specifically Magnesium Creatine Chelate and Dicreatine Malate, along with Betaine Anhydrous. Creatine is a compound that helps regenerate ATP, the primary energy carrier in cells, especially during high-intensity activities. Common dietary sources include meat, fish, and eggs, while Betaine is found in beets, spinach, and shellfish. The supplement aims to increase intramuscular creatine levels, thereby optimizing energy production for short-duration, high-intensity exercises. Although the individual components have a strong research background, the synergistic effects of their specific combination in Green Creatine Matrix remain underexplored.
Benefits
1. **Anaerobic Performance**: Significant improvements in anaerobic performance have been observed; a meta-analysis reported a standard mean difference (SMD) of 1.23 (95% CI, 0.55-1.91; p < 0.001). This indicates a large clinical significance, especially in high-intensity exercises. 2. **Muscle Hypertrophy**: Creatine aids in muscle growth, with a small yet statistically significant increase in hypertrophy reported (mean estimate of 0.11; 95% CrI: -0.02 to 0.25). This effect is more pronounced with resistance training. 3. **Fat Metabolism and Lactic Acid Neutralization**: Betaine may assist in fat metabolism and reducing lactic acid levels, although research specific to Green Creatine Matrix is limited. Younger adults particularly benefit from creatine use alongside resistance training, showing slightly higher efficacy compared to older adults.
How it works
Creatine supplementation enhances the intramuscular stores of creatine and phosphocreatine, which are critical for regenerating ATP during high-intensity, short-duration activities. Together with magnesium and malic acid, this combination potentially improves the absorption and utilization of creatine. Magnesium plays a significant role in muscle contraction and relaxation while facilitating creatine uptake by muscle cells. The primary molecular target of creatine is creatine kinase, which catalyzes the conversion of creatine into phosphocreatine, optimizing energy production.
Side effects
While generally considered safe, common side effects (>5%) may include gastrointestinal distress such as diarrhea, stomach cramps, and nausea, particularly during loading phases. Uncommon side effects (1-5%) include muscle cramps and increased body weight due to water retention. Rarely reported side effects (<1%) suggest minimal risk of serious adverse events, as found in comprehensive reviews. Creatine may interact with diuretics, blood thinners, and some diabetes medications, necessitating caution, especially in individuals with renal or hepatic conditions. Pregnant or breastfeeding women are advised to seek medical advice before use.
Dosage
The recommended dosing includes an initial loading phase of 20-30 g per day for 6-7 days, followed by a maintenance dose of 5 g per day. After the loading phase, a typical maintenance dosage ranges from 3-5 g daily. While no upper limit is established, higher doses of creatine do not seem to enhance efficacy. Timing is flexible, allowing consumption before or after workouts, although some evidence suggests better results when ingested with meals, particularly those containing carbohydrates for enhanced absorption. Hydration is crucial to support effective creatine utilization.
FAQs
How long does it take to see benefits?
Benefits typically become apparent after the loading phase of 6-7 days.
Is it safe for long-term use?
Creatine is generally considered safe for long-term use among healthy individuals.
Can it be taken with other supplements?
Yes, creatine can be combined with other supplements, but potential interactions should be considered.
When should I take it?
It can be taken at any time, but before and after workouts may yield optimal results.
Is it safe for everyone?
Creatine is typically safe but should be avoided by those with kidney or liver conditions without a doctor's consent.
Research Sources
- https://www.controlledlabs.com/products/green-magnitude – This source provides an overview of the Green Creatine Matrix and outlines its ingredients, emphasizing the role of creatine in improving athletic performance and muscle growth.
- https://www.mdpi.com/2072-6643/12/6/1780 – This systematic review assesses the safety and efficacy of creatine supplementation, particularly its effects on female athletes, finding no serious adverse outcomes associated with oral creatine use.
- https://pubmed.ncbi.nlm.nih.gov/30935142/ – This meta-analysis evaluates the role of creatine supplementation in anaerobic and aerobic performance, concluding significant effectiveness in anaerobic activities with minimal impact on aerobic capacity.
- https://pubmed.ncbi.nlm.nih.gov/37432300/ – This systematic review summarizes the impact of creatine on resistance training outcomes, revealing beneficial effects on hypertrophy across various healthy adult populations.
- https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD004192.pub4/references – This Cochrane review systematically examines creatine's effects on physical performance, confirming its positive influence while highlighting the need for further research on emergent formulations.
Supplements Containing Green Creatine Matrix
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