Creatine Magnapower Magnesium Creatine Chelate
Also known as: Magnesium Creatine Chelate, Creatine Magnapower, MagnaPower Creatine
Overview
Magnesium creatine chelate is a chelated form of creatine, where creatine is bound to magnesium. Creatine itself is naturally found in muscle cells and is crucial for energy production during high-intensity activities. While creatine can be obtained through dietary sources like meat and fish, magnesium creatine chelate is a synthetically produced compound designed to enhance creatine's bioavailability. It is primarily used to improve athletic performance, particularly in activities requiring short bursts of high power and endurance. The magnesium component is believed to protect creatine from breaking down in the stomach, thus improving its absorption and effectiveness. Research on magnesium creatine chelate is less extensive than on creatine monohydrate, but existing studies suggest potential benefits in anaerobic performance and muscle power. It is available in various forms, including powder mixes, gummies, tablets, and bars.
Benefits
Magnesium creatine chelate is primarily used to enhance anaerobic performance and muscle power. Studies on elite soccer players have shown that 16 weeks of supplementation can improve repeated sprint ability, including total time, average power, and maximum power. Some evidence suggests it may also improve cellular hydration, which can act as an anabolic signal. While less consistent, some studies indicate potential benefits in increasing muscle mass and reducing muscle soreness. These benefits are particularly relevant for athletes involved in high-intensity, short-duration activities. However, it's important to note that the evidence supporting these benefits is not as robust as that for creatine monohydrate, and more research is needed to fully understand its efficacy.
How it works
Magnesium creatine chelate enhances athletic performance by increasing the bioavailability of creatine, which plays a vital role in ATP (adenosine triphosphate) production within muscle cells. ATP is the primary energy currency for muscle contractions. The chelation with magnesium is believed to protect creatine from degradation in the digestive system, leading to improved absorption into muscle cells. Once absorbed, creatine is converted into phosphocreatine, which rapidly replenishes ATP during high-intensity activities. This enhanced ATP regeneration supports increased muscle power, endurance, and faster recovery during and after exercise.
Side effects
Magnesium creatine chelate is generally considered safe, but long-term studies are limited. Common side effects specific to magnesium creatine chelate are not well-documented, but creatine supplements, in general, are typically well-tolerated. Potential side effects associated with creatine supplementation may include gastrointestinal issues such as bloating, stomach upset, and diarrhea, although these are uncommon. Individuals with pre-existing kidney or liver conditions should consult a healthcare provider before using this supplement due to the creatine component. There are no known significant drug interactions, but caution should be exercised when taking medications that affect kidney function. Pregnant or breastfeeding women and individuals with pre-existing medical conditions should also seek medical advice before use.
Dosage
The minimum effective dose of magnesium creatine chelate is not definitively established, but studies have used dosages around 5500 mg per day. A typical recommended dosage range is 3-5 grams per day, similar to creatine monohydrate. It can be taken at any time, but many users prefer to take it before and after exercise to maximize its benefits. Magnesium creatine chelate is available in various forms, including powder mixes, gummies, tablets, and bars. The magnesium component is believed to enhance absorption, potentially making it more effective than creatine monohydrate for some individuals. While no maximum safe dose is established, exceeding 5 grams per day is generally not recommended. Adequate hydration is also recommended to support creatine absorption and utilization.
FAQs
How should I take Magnesium Creatine Chelate?
It is typically taken in divided doses before and after exercise. A loading phase is not required, unlike some other creatine forms. Consistency in timing is key for optimal results.
Is Magnesium Creatine Chelate safe?
It is generally safe, but consult a healthcare provider if you have pre-existing medical conditions, especially kidney or liver issues. Stay well-hydrated while using this supplement.
What are the expected results from taking this supplement?
Users can expect improved anaerobic performance, increased muscle power, and enhanced strength. Results may vary, and consistent use combined with proper training is essential.
Is Magnesium Creatine Chelate a steroid?
No, it is not a steroid. It is a creatine supplement that enhances ATP production in muscles and does not carry the same risks as anabolic steroids.
When is the best time to take Magnesium Creatine Chelate?
It can be taken at any time, but many users find it most effective when taken around exercise times, such as before and after workouts, to support energy and recovery.
Research Sources
- https://mri-performance.com/what-is-creatine-magnapower – This article provides an overview of Creatine Magnapower, highlighting its increased bioavailability of creatine. It suggests that Creatine Magnapower improves ATP production, enhances anaerobic performance, and increases muscle mass and strength. While not a primary research study, it serves as a useful resource for understanding the mechanism and benefits.
- https://pubmed.ncbi.nlm.nih.gov/32998206/ – This study investigated the effects of long-term magnesium creatine chelate supplementation on elite soccer players. The randomized controlled trial found significant improvements in repeated sprint ability test (RAST) results, including total time, average power, and maximum power after 16 weeks. The study suggests that magnesium creatine chelate can enhance anaerobic performance in athletes.
- https://atplab.com/blogs/news/what-is-magnapower-creatine – This blog post discusses the benefits of MagnaPower Creatine, emphasizing its role in improving ATP production and enhancing athletic performance. It highlights the importance of magnesium in creatine absorption and utilization. The article provides a general overview of the supplement's mechanism of action and potential benefits.
- https://balchem.com/hnh/mn/albion-minerals/creatine-magnapower/ – This resource provides information on Creatine Magnapower from Albion Minerals, focusing on its chelated form and enhanced bioavailability. It suggests that the magnesium component improves creatine absorption, leading to better performance outcomes. The information is useful for understanding the specific formulation and potential benefits of this chelated creatine.
- https://journals.lww.com/nsca-jscr/abstract/9000/efficacy_of_alternative_forms_of_creatine.94079.aspx – This systematic review examined the efficacy of alternative forms of creatine supplementation, including magnesium creatine chelate. The review analyzed 17 randomized placebo-controlled clinical trials and found no consistent evidence of performance enhancement compared to placebo. The review concludes that creatine monohydrate remains the most extensively studied and cost-effective form of creatine.