A few years ago, in the United States, dietary supplement sales were over $38.8 billion and sports supplements, such as creatine, were approximately 14% of that market share.
These days, athletes are eager to use dietary supplements to enhance their workout routines. Creatine is one of the most common choices for many. Based on the market reports, creatine is the most popular fitness supplement on the market, exceeding $400 million in annual sales. This flavorless, highly effective product is loved because of it’s ability to enhance athletic performance.
In this article, we’ll explore more about micronized creatine and provide you with some reviews on the best creatine monohydrate powders on the market. Finally, we’ll answer a few commonly asked questions about micronized creatine.
Micronized Creatine Explained
According to some research, supplementing with creatine significantly increases lean body mass- which increases total body mass. It allows people to experience an increase in strength, energy, and performance. However, in order to get the most from your creatine supplementation, it’s critical that you know more about micronized creatine.
Micronized creatine is a form of creatine monohydrate that has been processed so that it’s approximately 20 times smaller than a typical creatine particle. It maintains the advantages that come with creatine monohydrate but is more water-soluble. Additionally, since the particles are smaller, your body can process it much easier. This is why most people don’t have digestive discomfort when using micronized creatine.
The only potential disadvantage is that micronized creatine often costs more than a regular creatine supplement. Another type of creatine you need to know about is creatine ethyl ester, which is where creatine molecules are linked to fat-soluble ester molecules, which eases water retention and boosts absorption rate.
However, research indicates that creatine ethyl ester doesn’t provide any additional benefits over creatine monohydrate. Creatine ethyl ester does significantly increase serum creatine levels, perhaps due to the fact that it gets degraded in the GI tract right after being consumed.
In order to increase their energy levels, many people are also incorporating cordyceps supplements. This promotes the production of ATP, which helps them lift and train better. In addition, these supplements promote heart health and balance cholesterol levels.
No matter what supplement you choose to use, learning more about micronized creatine can give you an edge. That’s why we’ve put together this guide- to help you learn all you need to know.
Benefits Associated with Micronized Creatine
Research shows that creatine comes in two forms in the human body:
- Phosphorylated: approximately 60%
- Free form: approximately 40%
The average male weighing approximately 150 pounds has a creatine pool of 120 to 140 grams. Of course, this depends on his muscle mass and skeletal muscle fiber.
The primary reason that people use creatine supplements is to increase their creatine levels. In order to synthesize creatine, the body needs three amino acids (glycine, arginine, and methionine) and three enzymes. Together, the amino acids and the enzymes make sure that the body gets the necessary benefits from the creatine.
Experts are quick to point out that micronized creatine is the most potent form. Below, we’ll look at some of the benefits associated with micronized creatine:
Better absorption rate equals more muscle growth
According to studies in 2018, when combined with a complex training regimen, supplementing with creatine increased muscle mass, power, and strength. Therefore, in order to get the best results, you need to be doing HIIT workouts an eccentric resistance training. There’s no reason to believe that micronized creatine won’t do the same thing.
In fact, since the particles are smaller, your body will be able to absorb them better, the effects will engage sooner, and your system can synthesize it into energy.
Higher Solubility equals improved athletic performance
When regularly engaging in workouts, your body needs time to recover to get your muscles back on track. Creatine supplementation increases the creatine concentrations in your muscles, which can result in improved athletic performance.
There is some research indicating that creatine may also improve sprinting speed and swimming performance.
Many experts also agree that in addition to increasing muscle growth and improving athletic performance, creatine can enhance thermoregulation, injury prevention, rehabilitation, and post-workout recovery.
If you practice loading as part of your creatine regimen, you could reach max muscle stores in about a week or two. Loading is when you consume 20 grams of creatine daily for 5 to 7 days. This method saturates your muscles quickly. After that, a dosage of 3 to 5 grams daily should be sufficient to maintain your creatine levels.
All of this helps fitness enthusiasts improve their athletic performance.
Basically, micronized creatine is a creatine supplement that has been ground into tiny particles so that it dissolves a lot quicker than you would typically expect.
A typical creatine powder takes a few moments to dissolve in liquid. Since micronized creatine dissolves quicker, it gets into your system quickly, so you experience the benefits quicker.
May decrease mental fatigue and protect your brain
For those who work out, mental exhaustion can put a kink in your routine. When under lots of stress, you may feel overwhelmed and emotionally drained. The more responsibility you have, the more difficult it is to get past the fatigue.
For some, regular creatine can decrease mental fatigue. Research also indicates that creatine may have some neuroprotective benefits. It has been shown to protect brain cells from damage, which helps you make the most of your workout. Additionally, some research indicated that creatine improves cognition in elderly individuals.
In a 2007 study, participants who were given 5 grams of creatine 4 times daily for a period of one week showed improved cognition compared to those who were not. This could be an indication that creatine impacts cognitive ability. However, more information is needed to determine the full extent of the impact.
Your brain is only approximately 2% of your total body weight- but uses approximately 20% of your body’s energy. Therefore, it is critical for your entire body to maintain optimal cognitive functioning.
Additionally, creatine metabolism, capacity for signaling, and production have a significant impact on the brain. This means that multiple regions in the brain could be helped with neuroprotection and provide the body with energy.
Stable & convenient
When you add regular creatine to your beverage, it settles to the bottom of the glass. As long as you keep it still, the powder will not budge. Micronized creatine is different, it floats in the liquid, even when the glass is still. Therefore, micronized creatine is much more stable and easier to work with.
Smaller, single doses
Even though the doses are smaller with micronized creatine, you’re still getting the same stamina and muscle mass benefits that you would get with creatine monohydrate. The smaller doses are highly concentrated and more effective.
Since micronized creatine is fine particles, the faster absorption may be beneficial for those who spend a lot of time at the gym.
Finally, since creatine does build muscle, it seems that it may help individuals with muscular dystrophy. However, more research is required to determine long-term effects and whether or not it can be beneficial in these cases.
Can Micronized Creatine be Bad for Your Health?
There are many benefits of creatine monohydrate- scientific research backs them up. On the other hand, many people are adamantly against using micronized creatine because they believe it’s bad for overall health. They believe that it could cause digestive issues, as well as issues with the kidney or liver. It is known to cause weight gain and cramping.
Below, we’re going to look a little closer at creatine monohydrate and micronized creatine to find out what the experts say.
There are some reports that indicate side effects such as weight gain, dehydration, bloating, digestive issues, and kidney stones may occur- but there isn’t much research to back that up. We do know that the International Society of Sports Nutrition supports creatine as a safe supplement.
It is important to note that not everyone is going to respond the same way. In general, most people don’t have issues- but that does not mean that everyone will have a positive experience.
Additionally, supplements are not supported by the FDA and may interact with some medications. Therefore, it’s a good idea to speak with your physician before you add any type of supplement to your diet. If you have a health condition or have been prescribed certain medications, a supplement may be harmful to your health.
Therefore, if you’re interested in adding a supplement to your diet, speak with an expert to avoid reactions such as upset stomach, fatigue, headaches, rash, nausea, etc. If you use stimulants, such as caffeine, with creatine, it can increase the risk of experiencing side effects.
If you have been diagnosed with kidney issues, liver problems, or diabetes, your physician will likely advise that you do not use creatine supplementation, as it can cause blood sugar issues.
Difference Between Creatine Monohydrate and Micronized Creatine
Creatine monohydrate and micronized creatine have the same chemical profile. The difference is that the micronized creatine particles are smaller, which mean it is more water-soluble than creatine monohydrate.
Most people prefer micronized creatine because it is practical and efficient. However, these reports are based on personal use/preference. Therefore, you must decide for yourself how you feel about them.
Research does indicate that when it comes to potency/effect, it seems that micronized creatine is better than creatine monohydrate. However, if you need an alternative that is more powerful, you may want to use creatine ethyl ester instead. If you need an extra boost to your workout, you may wish to add a pre-workout supplement to your routine as well. Some of these blends contain creatine.
Pre-workout supplements provide you with energy, focus, endurance, and motivation and- while they do vary in potency/effect, they give you the boost you need to power through even the most intense workouts.
Best Micronized Creatine
We all need a strong back and core to get us through the day- especially aspiring and dedicated athletes and fitness enthusiasts. These people are the ones that push themselves to go longer, faster, and harder. There are lots of supplements that can help when doing cardio.
You can keep your body in great shape by making sure you have a great cardio supplement– but when it comes to power, strength, and rejuvenation, micronized creatine can help. Below, we’ll review our top 5 favorite options when it comes to micronized creatine.
Coming in at number one is XWERKS Lift. This is a pure, micronized creatine monohydrate, so it is believed to be easier to digest. Each serving provides you with 5 grams of creatine. This powder is unflavored, so you can add it to water or anything else you’d like.
Therefore, if you are looking for a basic micronized creatine monohydrate, this is the one for you. If you prefer a hydrochloride or other form of creatine, this is not the product for you.
Optimum Nutrition Micronized Creatine Monohydrate
Number two on our list is Optimum Nutrition Micronized Creatine Monohydrate. It is one of the top sellers in the industry and promises to provide better results when it comes to energy, endurance, and recovery.
This is also an unflavored powder, so it can be mixed into anything that you want. This is ideal for anyone- even if you’re not a bodybuilder.
BSN Micronized Creatine Monohydrate Powder
Anyone interested in leveling up their workout could benefit from number three on our list, BSN Micronized Creatine Monohydrate Powder. This product promises improved power, strength, and performance. The sugary powder texture makes it a perfect addition to your favorite protein shake.
This powder mixes well in water or in pre-workout or post-workout supplements. It is available in an unflavored version- or three delicious flavors: Watermelon, Blue Razz, or Arctic Berry.
MusclePharm Essentials Micronized Creatine, Ultra-Pure 100% Creatine Monohydrate
Number four on our list is MusclePharm Essentials Micronized Creatine, Ultra-Pure 100% Creatine Monohydrate. According to experts, this product only uses clinically tested compounds that work seamlessly to improve strength and performance. This product gives you all the benefits of creatine without anything that has been contaminated or banned.
This product will provide you with maximum impact, as long as you are consistent with using it. It will enhance your endurance and strength.
Nutricost Creatine Monohydrate
Number five on our list is Nutricost Creatine Monohydrate. This is a basic creatine supplement. It does not contain any fillers or additives. It’s cheap, so it is a great option for those who are on a budget or who want to try a creatine supplement without spending a lot of money up front. It is unflavored, like most of the others on the list and mixes well.
The biggest potential issue with this one is that there are no certifications. Some products are cGMP (certified Good Manufacturing Practices) and third-party tested. This one is neither. This one is gluten-free and non-GMO.
Frequently Asked Questions
Below, we’re going to look at a few of the questions that often come up in relation to micronized creatine.
What makes micronized creatine better?
Micronized creatine is a very specific type of creatine and is still fairly new to the market, compared to other forms. It is made of creatine monohydrate. Many people believe this has set new standards when it comes to creatine.
Research indicates that micronized creatine offers substantial improvements when it comes to absorption. Since it absorbs faster, you get the benefits quicker.
Another factor associated with micronized creatine is purity. Also, mixing is easier. The particles are smaller, so they don’t clump together like other forms, such as regular creatine monohydrate.
Micronized creatine appears to decrease the risk of stomach issues. While many people complain of stomach upset when taking more traditional forms of creatine, this doesn’t seem to happen with micronized creatine.
Is micronized creatine superior to creatine monohydrate?
Micronized creatine is a form of creatine monohydrate. There are a few things that set them apart. Micronized creatine has been processed in a way that makes the particles smaller, so that the absorption and efficacy are increased.
Therefore, yes- micronized creatine is superior when compared to creatine monohydrate. Many people are choosing this form of creatine over all of the other options on the market.
What does micronized creatine do for the body?
Micronized creatine is a lot like other creatine products on the market. Creatine in general is naturally found in your body- especially in muscle tissue cells. It helps to produce energy, which is critical when it comes to lifting and HIIT workouts.
Is micronized creatine bad for your health?
When used properly, micronized creatine and other forms are 100% safe. However, there are a few side effects that are associated with creatine- but keep in mind that not everyone will have the same experience when taking creatine supplements. Some of the potential side effects include:
- Kidney/liver damage
- Increased risk of kidney stones
- Digestive issues
- Weight gain
Of course, these side effects are typically found in those who use creatine in high doses or use it without working out. As long as you follow the recommended dosage, you should not have any problems.
However, it’s still a good idea to speak with your physician before using creatine- especially if you already have kidney or liver disease. They will be able to analyze your health and determine if creatine is safe for you.
Facts/Figures and Studies
Researchers have written a review paper that focuses on providing an overview of how creatine supplements can benefit those who wish to improve their athletic performance.
There are several different forms of creatine and different studies indicate that different creatine forms are better. However, it seems that all are efficient at providing benefits to the user. This report indicates that several studies have already proven that creatine can reduce fat and improve physical strength. It is also effective for increasing muscle mass.
One particular study involved 19 participants who were already physically active, engaging in resistance training, prior to the study. It looked at how creatine supplementation could benefit overall fitness and health.
In an effort to improve their athletic performance overall, many people have turned to creatine- especially micronized creatine. It is perhaps the most popular because of it’s increased bioavailability.
It’s important to note that creatine, in general, is accessible- absolutely anyone can get it if they want. Also, there are plenty of studies that support the idea that creatine improves energy, strength, and performance. As you can see from the information provided here, it makes sense why people use it so much.
Now that we’ve explained more about micronized creatine, and given you reviews on the 5 best micronized creatine products, you should be ready to make the next move.
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