Creatine malate or monohydrate – which one to choose?

Ergogenic preparations, i.e. those that improve performance and contain creatine, are available in various forms and shapes. Monohydrate and malate are among the most commonly used. Although the main biologically active substance, as well as the effectiveness and safety profile, are almost the same, they may be recommended in slightly different cases.

1. What is creatine?
2. How does creatine work?
3. What is the difference between monohydrate and malate?
4. Should you choose creatine monohydrate or creatine malate?

What is creatine?

Creatine is an amino acid that is very important for all athletes, but also for people who exercise recreationally. It is commonly found in meat, mainly in mammals and fish. It is partially produced by the body from other amino acids, but it is recommended not to neglect its external supply. Creatine monohydrate began to appear in shops in the early 1990s, and at that time the number of studies on it began to be expressed in thousands.

New forms of creatine, including malate, began to gain popularity at the end of the last decade of the previous century. The search for new solutions in the production of dietary supplements with creatine was aimed at improving, among other things, the solubility of the product and its effectiveness.

How does creatine work?

Creatine has attracted the attention of athletes due to its ergogenic properties. It is directly involved in metabolic pathways related to skeletal muscle function and promotes rapid energy resynthesis.

This effect is particularly important when engaging in regular physical activity, as it delays fatigue and accelerates recovery between training sessions. These properties are utilised in strength, endurance and mixed disciplines, and its effectiveness is evidenced by numerous publications and countless anecdotal reports.

What is the difference between monohydrate and malate?

Creatine monohydrate usually contains the highest amount of active substance per 100 g of product. In its case, this value reaches about 88%. Malate is not far behind, as it usually contains about 75% creatine.

Another clear difference is their solubility in water. Creatine in "acidic" forms, i.e. malate, but also citrate or pyruvate, dissolves more easily, and up to several grams more than monohydrate can be dissolved in a litre of water.

Another important aspect worth noting is bioavailability, i.e. the extent to which the body can use the substances consumed for its own purposes. Although the ‘invention’ of alternatives to creatine monohydrate was intended to facilitate absorption and improve effectiveness, the differences in absorption, retention and action in the body are not necessarily significant enough to indicate a favourite. Of course, some people notice less subcutaneous water retention when using malate.

Should you choose creatine monohydrate or creatine malate?

Depending on your individual needs, you can choose a product that is both effective and convenient to use. Monohydrate is the most economical form and can be used by people who are sensitive to acidic products. Malate, on the other hand, dissolves more easily and is slightly easier to use on a daily basis. In terms of strength and muscle mass, there is no significant difference between them, at least in theory. However, in practice, there are some differences that are very individual to each person. For this reason, it is worth trying both forms and choosing the one that works better.