What is creatine citrate?

Different chemical forms of creatine differ in some structural properties, but their use and effects serve the same purpose. One of the most popular forms of creatine is citrate, which is due, among other things, to its sour taste and the fact that it can be used in the form of a refreshing drink. It has a high molecular weight compared to other chemical forms of creatine, even twice as high as that of creatine ethyl ester, for example.

1. The role of creatine in exercise
2. Use of creatine citrate

The role of creatine in exercise

The biochemical changes that occur in the body during exercise are a very complex set of reactions aimed at optimising energy production. There are several basic energy systems in the muscles, and depending on diet, genetic predisposition or type of training, some may predominate over others.

During short-term activities that require intense muscle activation for a short period of time (e.g. weightlifting, sprinting), the energy systems associated with phosphocreatine, i.e. creatine linked by specific bonds to phosphate residues, are the first to ‘kick in’. The breakdown of phosphocreatine leads to the release of energy from the bonds and the generation of muscle contractions. Shortly afterwards, the muscle's carbohydrate reserves, i.e. glycogen, are used up.

During slightly longer periods of exertion, glycogen from the liver and body fat are also used, which is characteristic of endurance training (e.g. long-distance running or cycling). The longer each energy system is available, the greater the overall physical performance. This can be particularly important in team sports, among others. After each effort, it is recommended to replenish the level of creatine that has been ‘used up’ in order to speed up recovery and reduce fatigue. Regular use of this compound has been proven to improve athletic performance.

Use of creatine citrate

Creatine citrate is an amino acid compound of creatine combined with citric acid, which facilitates its solubility in water. Doses of supplements containing creatine citrate should be calculated so that you consume approximately 5 g of creatine per day or 0.1 g of this compound per kilogram of body weight. With a diet containing an average amount of meat and fish, which are the only dietary sources of creatine, approximately 2 g of this amino acid is produced in the body.

This may be sufficient for very low levels of physical activity, but it is worth knowing that plant-based diets, for example, can reduce the amount of available creatine by about half.

Creatine deficiencies during both muscular and nervous system exertion can accelerate fatigue in the short term and reduce the rate of progress in the long term. This compound is important in strength, endurance and mixed sports, as well as at all levels of training. There is increasing talk about its health-promoting properties, for example in the context of brain protection.