What is Creatine Citrate?
Creatine citrate is a form of creatine and it was seen as a more effective creatine source since it is very soluble and offers a no-fuss way of preparing creatine powders. Creatine citrate is a creatine molecule attached to a citric acid molecule; citric acid is a vital part of the Krebs cycle. This is the cycle in which energy is produced within a muscle cell.
Creatine makes muscles larger, drawing water in the muscle cells making each muscle fiber larger, stronger and able to survive longer workout hours and routines; when you add citric acid, there is increased muscular energy and better muscle power compared to using creatine alone. Creatine is often used by people who need stronger and powerful muscles like power lifters, endurance athletes and body builders; vegetarians also need creatine supplements to reduce creatine deficiency as a result of not eating meat as protein sources. The only set back however, is that creatine citrate contains only 400 mg of creatine per gram. This form of creatine is also more expensive compared to other forms.
Where Do You Get Creatine Citrate?
Creatine citrate is technically creatine and this compound is present in most foods that are rich in protein. Foods like lean meats, poultry, eggs, dairy, deep sea fish and sea food are perfect sources of creatine. Herring contains the most amounts of creatine at 3 to 4.5 grams per pound. However, since it would be impossible to eat that much food at one time to get the most creatine, most body builders and professional athletes use creatine citrate supplements that are usually in powder form.
How Do You Use Creatine Citrate?
Since you basically need more creatine citrate compared to other forms, you need to double your dose to get the muscle building effects that you want. It is thus recommended to use other cost effective forms of creatine which can give adequate muscle-building effects. Most personal trainers and professional athletes recommend sticking with creatine monohydrate for maximum muscle-building and strengthening effects. Despite the many gastric problems like diarrhea, gas formation and abdominal distention, creatine monohydrate is still the most preferred form.