Monohydrate or malate?

Creatine is one of the most popular, strongest in terms of anabolism and best-studied supplements. Despite its high effectiveness, it is safe to use. Athletes very often reach for the form of creatine monohydrate and malate in order to improve exercise or figure capabilities. Which form will be better and in what circumstances?

Monohydrate or malate?

In order to choose the best form of creatine , individually for your needs, you should pay attention to the mechanism of action of the compound. The task of creatine is clear, although it is the additional ingredients with which the creatine particle is combined that give it unique properties. Let's start with the fact that creatine occurs naturally in our muscles, although its amounts are not sufficient to cause strong anabolic effects. The body is able to produce it from the amino acids glycine, arginine and methionine. However, a much better option when it comes to improving muscle mass will be to supply it from the outside, in the form of supplements. Creatine is closely related to the energy mechanism of the body , or more precisely to the energy molecule and at the same time the energy carrier, which is adenosine triphosphate (ATP). We use certain amounts of energy for all internal processes, especially during physical exercise. The greater the work, the greater the increase in expenditure. Inside the body, the phosphate residue is disconnected from the ATP molecule, as a result of which we obtain ADP (adenosine diphosphate). In turn, breaking the bond is equivalent to releasing energy that our muscles can use. ATP is enough for a very short period of time - it is used immediately. Therefore, the rate of its production must be close to the rate of its use. All the more so because an efficiently functioning energy mechanism has a positive effect on the ability to synthesize proteins and regenerative capabilities. ATP produced by our mitochondria, for efficient power supply, requires a specific cellular transporter.

It is worth knowing that in this case creatine performs a transport function. What is it about? More precisely, it is able to accept and then attach phosphate residues of ATP to its own. As a result of this action, CP, or phosphocreatine, is produced. Interestingly, the phosphorylated form gets from the mitochondria to the places of ATP action, which in turn has a positive effect on the metabolism there. Muscle contraction is a phenomenon equivalent to the transition of ATP to ADP and thus the release of energy. On the other hand, thanks to phosphocreatine, there is a much more efficient resynthesis of the energy molecule, which de facto also improves the regenerative mechanism (mainly post-exercise). Especially considering the fact that a decrease in the level results in a decrease in the contractile capacity, and consequently in a limitation of exercise capacity and faster fatigue. In addition, creatine actively supports glycolysis of our muscles - mainly thanks to the products obtained as a result of phosphocreatine hydrolysis. Supplementation with this compound can also delay fatigue and limit its potential effects. After all, it is a relatively good buffer of hydronium ions. Studies also indicate the inhibitory properties of the supplement towards catabolic myostatin. Scientists have also confirmed that improved ATP resynthesis correlates with increased activity of mTOR kinase. So not only improved regeneration, but also significantly increased protein synthesis.

This effect is best attributed to creatine monohydrate, which is its basic form. Therefore, most studies conducted on humans concern this type of supplement. Due to its structure, monohydrate is a less stable form than the others, although it cannot be denied that it is effective in improving exercise capacity or accelerating the growth of lean body mass. Due to the combination of creatine with water molecules, athletes are often afraid of excessive hydration and significant drops after the cycle. Yes, as a result of supplementation, subcutaneous water is retained, although these are negligible amounts. The activity of the compound and its effectiveness have been confirmed many times. Especially since, apart from its strictly anabolic effect, it also works as a great anti-catabolic, while stabilizing the pH level of the muscle environment. In addition, the increase in phosphorylated creatine resources - as a result of supplementation - allows for much faster adaptation to completely new training loads, which are an excellent development stimulus. Interestingly, studies conducted using monohydrate quite clearly showed its potential on the antioxidant plane (at the cellular level). What's more, it counteracts oxidative stress in our skeletal muscles, which de facto affects the limitation of the destructive action of excessively accumulated free radicals. Including the destruction of mitochondria, which disrupts metabolic and energy functions and thus worsens developmental conditions in terms of exercise and figure.

Now that we know the functions and basic effects of creatine, illustrated by the example of monohydrate, it is worth moving on to the topic of another interesting combination. It is about malate, a creatine molecule bound to malic acid. It is these additional elements that give the compound unique features. Initial problems in supplementation with the basic form of creatine were primarily related to water retention and bioavailability. Currently, micronized forms are much better. Nevertheless, more advanced creatine supplements, e.g. malate (tri creatine malate) are free from such complications. It is a supplement often chosen for the second or third cycle due to the fact that its effects should be experienced even by people who were poorly affected by monohydrate. In its case, we are dealing with greater bioavailability, at least in terms of energy (with minimal water retention). Another advantage is much better solubility compared to the basic form.

Malic acid, which is part of creatine malate, supports the antioxidant mechanism and takes part, among others, in the Krebs cycle. Interestingly, this acid helps improve intestinal peristalsis and at the same time has a positive effect on the development of bacteria beneficial to the body. However, from a strictly sports perspective, it significantly improves energy metabolism. It is this that gives creatine greater stability and is responsible for improving its bioretention. The combination of malic acid with a creatine molecule turns out to be a particularly suitable solution in both strength and figure sports. Mainly due to the fact that the action of creatine is based on improving the energy mechanism for specific types of effort or stimulating the right pathways, which leads to an increase in the degree of regeneration and exercise capacity. On the other hand, the participation of malic acid from the Krebs cycle completes the effect. Conclusion? Significantly increased production and resynthesis of ATP compared to classic monohydrate. Of course, its anabolic potential also increases. It is worth mentioning that the use of creatine malate does not require a loading phase, and creatine itself can also support mental work . Something good for everyone!

In principle, I would not limit myself to a clear choice between monohydrate and malate. Why? Because everything depends on the circumstances, our goal or even advancement. If our goal is to build muscle mass and we have not had contact with creatine supplements before, I would choose monohydrate for the first cycle. The next cycle - on monohydrate or malate, depending on the effects of previous use. There is no point in jumping into the deep end right away. Graduation is important. You can see the differences in the text above. It is also worth remembering that increasing muscle volume is equivalent to improving, for example, strength capabilities. Many athletes who care primarily about increasing strength reach for creatine malate for the first cycle. You have probably tested both options. What are your impressions?