Creatine citrate is a particular form of supplementation, obtained combining simple creatine with citric acid to enhance the effects on exercise performances. This supplement is largely used by athletes for its many positive properties and because in this form it has few side effects.
What is creatine citrate?
Creatine is physiologically realized by the human body as an intermediate product of the metabolism of some amino acid as L-arginine, glycine and methionine. This mechanism occurs especially in the liver, but also in kidneys. Then creatine is transported through the blood to the tissues, in particular brain and skeletal muscles, where it is used to generate ATP, or adenosine triphosphate, an important component obtained from many metabolic processes, essential for the energy for the whole body.
Creatine is not considered as an essential element, but it can also be obtained from foods. In particular foods rich of creatine are fish and meat, because this substance primarily accumulates into muscle tissues. In the skeletal muscle at rest creatine is associated with a single inorganic phosphate, to form phosphocreatine. During an intense exercise increases the demand for energy, so the enzyme creatin kinase converts phosphocreatine in creatine, releasing energy in form of ATP.
Creatine offers many benefits to the body, so are available supplements of creatine. In particular there are multiple forms of creatine, such as monohydrate creatine, creatine pyruvate, creatine citrate. In fact has been demonstrated that the effects of monohydrate creatine during the exercise are amplified when it is associated with pyruvic or citric acid. In particular the added benefit of these substances regards endurance exercise.
Creatine citrate benefits
The benefits of creatine citrate regard the sense of fatigue and physical strength. In particular this supplements helps to:
- Delay fatigue
- Shorten recovery time
- Increase muscle strength
- Increase muscle volume
Creatine monohydrate is useful especially during intermittent and intense exercise, but it isn’t helpful for endurance exercise. This aspect is complemented by the addition of citric acid, so creatine citrate offers many benefits for both shorter and longer exercises.
It seems that creatine supplements can also help for other aspects, such as:
Memory: some recent studies have demonstrated that creatine supplements can be helpful to enhance memory
Parkinson’s disease: creatine can slow the progression of symptoms caused by Parkinson’s disease
Heart disease: supplementation of creatine citrate can also relieve fatigue and muscle weakness related to many heart diseases
Muscular dystrophy: creatine has been administered in patients suffering from degenerative muscle diseases, such as muscular dystrophy, to stimulate physical strength
Gyrate atrophy: this is a rare disease that involves in a progressive reduction of sight, that can be slowed taking creatine supplements
- High cholesterol
- Rheumatoid arthritis
Creatine citrate and foods
Creatine is normally obtained by the body through some metabolic processes, but it can also found in many foods. In particular, foods rich in creatine are:
Normally the daily requirement of creatine is two grams, divided between exogenous and endogenous.
Creatine citrate properties
Creatine citrate offers a greater stability to the molecule of creatine. In this form it is more soluble in water, and is more easily absorbed by the digestive system. This aspect is particularly positive, because it allows to reduce negative effects of basic creatine, such as nausea, diarrhea and abdominal pain. Creatine citrate properties are similar to those of creatine monohydrate, so it is helpful to enhance muscular strength and volume, to reduce the sense of fatigue, during both intermittent and endurance exercises. Creatine can also enhance brain functions, because it is normally used by tissues with high energy demand, especially brain and skeletal muscles.
Creatine citrate side effects
Creatine citrate can be considered safe if it’s used at recommended doses. Unlike creatine monohydrated, creatine citrate decreases the possibility of digestive problems, as abdominal pain, nausea, diarrhea. The risks occur if it is used at high dosage; in this case it can cause kidney, liver and heart problems. Other side effects include dehydration, because creatine cause a retention of water into muscles, so it’s very important to assume plenty of water with supplements. For the same reason, creatine can cause weight gain. It might not be used by subjects who suffer from kidney problems, diabetes or specific allergies.