Monohydrate or malate – which type of creatine to choose?

Creatine belongs to the basic forms of supplementation and significantly supports the process of building muscle mass. However, the choice of one of the two most popular types is up to the bodybuilder himself.

The role of creatine in the muscle growth process

Otherwise known as beta-methylguanidinoacetic acid, keratin is a popular form of supplementation both among professional athletes, as well as those who regularly train for strength at the amateur level. It helps increase muscle strength and endurance, facilitates and accelerates the building of muscle mass, and improves the tissue’s ability to regenerate itself after exercise.

Supplements based on keratin are also used during a reduction diet. The substance helps to protect the protein in the muscles from destruction at a time when the body is looking for new sources of energy. The most popular supplements on the market are products based on monohydrate or malate. Adjusting the preparation to your needs and knowing the properties of particular substances will allow you to choose the right supplementation method and achieve the desired results.

Creatine monohydrate

Creatine monohydrate is considered the basic form of creatine and most of the studies confirming the effectiveness and effects of this supplementation were performed with its use. The chemical structure of monohydrate consists of creatine particles and water, which makes the substance cheap and free from unnecessary polluting microelements.

Its use is safe and the effects are visible. Monohydrate increases the production of ATP in the body, which acts as an energy carrier. Regular use of monohydrate-based supplements increases muscle volume, provides the tissue with energy to produce proteins, improves endurance and muscle strength, and positively affects the process of regeneration after intensive training.

Studies have shown that exercise capacity after using creatine increases by up to 15%, which means that the athlete can work out longer and harder during exercise. The disadvantages of monohydrate, although few, can be noticeable. Use of the substance increases water retention under the skin, resulting in weight gain.

Creatine malate

The composition of this substance is based on the combination of three creatine particles with one particle of malic acid. The presence of malic acid results in better absorption of the supplement by the body, faster water solubility, and it is also an additional source of energy for the muscles.

Just like the monohydrate, the second type of creatine builds muscle mass, increases strength and endurance, and influences the proper functioning of the digestive system. The acid contained in malate takes part in the Krebs cycle, which means that the process of producing ATP is much more intensive and faster.

The combination of both substances also allows phosphocreatine to accumulate in muscles, which improves their endurance and quality. An additional advantage of creatine based on malic acid is the fact that it doesn’t influence water accumulation in the body as much as creatine monohydrate does.

Which supplement to choose?

The similarities between the two analyzed types of creatine are very high, so it is worth focusing on the differences resulting from their combination. The basic characteristic will be the composition.

Malic acid combined with creatine gains additional functions and has a better effect on the work of the body and the process of building muscle tissue. Monohydrate is a much cheaper ingredient in this combination, so the price of dietary supplements created on its basis will be more favorable for consumers. What is more, the product has a faster action, so it will be a better option for people who want to achieve the desired results in a short time.

Malate, although slower acting, creates more quality muscles, more impressive and with better endurance levels. In the long run, the second supplement would be more effective.

One of the significant differences between creatine supplements is also the fact that they retain water in the athlete’s body. Malate reduces this process or eliminates it completely, in contrast to monohydrate which has quite a strong and visible effect in this area. Malate-based creatine also has a better effect on the digestive system, metabolic processes and supports the production of gastric juices and activation of digestive enzymes.

Featured Image: unsplash.com / HowToGym