What is Tri-Creatine Malate?
Creatine is one of the most popular and effective sports supplements on the market, and it has been proven time and time again to improve strength, endurance and athletic performance (1). Creatine is an amino acid and it is stored mainly in skeletal muscles complexed with phosphate ions, which it uses to replenish cellular stores of ATP, the molecule that supplies the muscles with rapid energy (2). The most commonly used form of creatine is creatine monohydrate. In monohydrate form, each creatine molecule is bound to a single molecule of water. Tri-creatine malate is an alternate form in which three molecules of creatine are bound to one molecule of naturally occurring malic acid, which is thought to give it some slightly different properties to creatine monohydrate.
Tri-Creatine Malate Benefits
It's a reasonable assumption that Tri-creatine malate has the same advantages as creatine complexed with any other molecule. These benefits have been covered extensively in our article on Creatine Monohydrate.
Malate is involved in the generation of energy through aerobic oxidation, the process common to all air-breathing organisms, through which dietary carbohydrate, fat and protein is converted into ATP and other substrates.
Tri-Creatine Malate is most often marketed on the basis that it is highly soluble and easily absorbed with fewer side effects in comparison to creatine monohydrate, including less water retention and stomach upset. Some people claim that no loading period is needed when using tri-creatine Malate, as is the case when using Monohydrate.
Tri-Creatine Malate Dosage
Recommended dosage of tri-creatine malate varies between manufacturers, but is usually between 3-5g per day. As with creatine monohydrate, this may be split into multiple doses to reduce side effects.
Stacking Tri-Creatine Malate
Like other creatines, tri-creatine malate is best absorbed in the presence of insulin, so stacking with a simple carbohydrate is the easiest way to make the most of this supplement.