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For years creatine has been one of the most popular and effective substances used in body-building and other competitive sports, especially in the periods of building muscle mass, improving strength and contraction rate.In the last few years the form of creatine has been modified and improved-from creatine monohydrate to creatine salts, such as creatine citruline or pyruvate. The greatest barrier to overcome in the above fractions, however, was limited absorbency-fortunately, not any longer. After years of research it turned out that tricreatine malate is perfect at dealing with this problem.
What application does creatine have?
Creatine supplementation combined with strength training has been shown to cause dramatic improvements in muscle size and strength. Trials on healthy adults have shown creatine supplementation to increase the one rep maximum for bench press by an average of 15.07 lbs. (6.85 kg) and squat by an average of 21.47 lbs. (9.76 kg)
What are some further benefits of creatine use?
Neuroprotection - Creatine is found in high concentrations in the brain. Creatine supplementation increases total creatine. Similar to its action in skeletal muscle, creatine operates through a variety of pathways in the brain, such as reducing oxidative stress and correcting mitochondrial dysfunction . Studies have shown creatine to provide a 36%-50% reduction in cortical damage caused by traumatic brain injury by improving mitochondrial function, decreasing reactive oxygen species, and maintaining ATP levels . One study found that supplementation of creatine at 5 grams a day for 8 days decreased task-evoked mental fatigue and increased oxygen utilization in the brain
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Cardiac health - Since creatine is also found in high concentrations in the heart, its activity there has been studied as well.
How should I take creatine?
Most users choose to supplement with 5-15 grams daily, spread out over 2-3 doses. Also, because of the effect insulin has on increasing creatine uptake, it is most effective when mixed with a beverage with a high insulin response. Dextrose is ideal, but any non-acidic beverage with a high sugar (non-fructose) content will do. Grape juice is about 50% dextrose. Loading - Many creatine users believe it is beneficial to begin use with a "loading" phase in which 20-30 g is taken over 4-6 doses daily for a few days. The literature on loading is conflicting, and the same level of saturation can be achieved with regular, low-dose supplementation, although it may take longer. The decision is ultimately up to the user, as both methods are effective.
Cycling - This is the idea of taking a week off of creatine every 8-12 weeks to allow natural production of creatine to return to normal levels. This is done because creatine consumption downregulates the creatine transporter, although levels quickly return to normal upon cessation of use (3). Whether or not cycling is beneficial is still up in the air, but it is definitely not necessary.
WHAT IS TRICREATINE MALATE?
Tricreatine malate is a compound formed by means of combining three molecules of creatine monohydrate with one malate molecule, which is responsible for protecting creatine function particles thus improving its absorbency. This combination guarantees better (in comparison to the traditional creatine monohydrate) compound stability (it is more quickly absorbed in the blood stream), thanks to which a larger creatine dose is stored in a muscle cell. This, in turn, leads to an increase in the amounts of anabolic and ergogenic compounds utilized by the system, and therefore offers better results in muscle mass and strength gain.
WHY IS TRICREATINE MALATE MORE EFFECTIVE?
It should be remembered that creatine, which we take as a supplement, is only the precursor of the proper susbstance which has anabolic and ergogenic effects on the body. This proper substance is phosphocreatine, and its synthesis is best stimulated by creatine malate.
HOW DOES IT WORK?
Malate i.e. a molecule of ionized form of maltic acid, participates in the Krebs cycle-the most important cycle of biochemical conversion progressing in cellualaer mitochondria. Malate supports the glycolysis pathway, thanks to which a glucose molecule (simple sugar) splits into two molecules of pyruvic acid. As a result, a cell is provided with ATP particles. It is worth nothing that 83% of all ATP molecules are generated as a result of malate activity. Adenosine triphosphate (ATP) is a cell’s magazine for chemical energy., which is constantly utilized by the cell. During intense workout ATP releases the accumulated energy and thus enables muscle contractions and performing workout. This means that the more ATP is stored, the more intensely you can work out. ATP is not, however, an energy reservoir. Its supplies are used within a few seconds and therefore have to be constantly replenished. Unfortunately, due to workout dynamics the glycolysis process is disabled, which in turn affects energy levels. This can be prevented though, if ATP reserves are replenished by means of precise supplementation with tricreatine malate.
Considering all recent research into supplements, it is tricreatine malate that is deemed the best absorbed and the strongest stimulating form of creatine., which makes it possible to perfom workout in the higher gear than it would be possible with other creatine supplements.
Dr Halic
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