Micronized Creatine 101: Facts That Can Boost Your Fitness Routine

A couple of years back, dietary supplement sales exceeded $38.8 billion in the U.S. Sports supplements accounted for 14% of all sales.

Now, athletes are more eager than ever to use a dietary supplement to boost their workout routine. 

Creatine supplementation is a go-to choice for many.

Based on reports, creatine is the number one sports dietary supplement on the market with over $400 million in yearly sales. This tasteless, yet highly influential product is praised for its sports-enhancing results. 

One particular form of creatine monohydrate known as micronized creatine gained quite the momentum.

Here, we will take a closer look at what is micronized creatine. Including its benefits and impact. This is all you need to know when taking creatine supplements. 

Key Facts

  • Both aspiring and professional athletes use creatine supplements to improve their workout recovery and fitness performance. 
  • Short-term creatine supplements cause a total creatine increase of 10% to 30%. With phosphocreatine stores ramping up by 10% to 40%. 
  • Although the body produces creatine naturally, you should keep the creatine levels up through your daily diet. 

What Is Micronized Creatine?

Creatine is a natural substance that becomes creatine phosphate inside the system.

Creatine phosphate is here to create adenosine triphosphate (ATP), a substance responsible for providing muscle contractions and energy.

Creatine supplementation, on the other hand, significantly raises total body mass and lean body mass, research shows.

With it, people can experience better strength, performance, and energy. But to really make the most of your supplementation, it is important to know more about what is micronized creatine. 

Featuring a microparticle size around 20 times smaller than typical creatine powder particles, micronized creatine is a type of creatine monohydrate.

Micronized creatine maintains all the perks that come with creatine monohydrate, but it is more soluble in milk and water. 

Micronized creatine has a better absorption rate. Since it has smaller-sized particles, the body has an easier time processing it. That’s why very few people who’ve used micronized creatine have rarely had any stomach issues.

The only real drawback is that micronized creatine has a higher price tag compared to a typical creatine supplement. 

Another thing to point out is creatine ethyl ester, commonly referred to as CEE. This form of creatine is linked to a fat-soluble ethanol ester.

Many supplement manufacturers add it to creatine to boost its absorption rate and ease water retention. 

Studies indicate that creatine ethyl ester doesn’t provide an extra benefit to improve performance or muscle strength than creatine monohydrate.

Because creatine ethyl ester supplementation had drastically increased serum creatine levels, experts claim that a large portion of creatine ethyl ester became degraded in the GI tract. Right after the user ingested it. 

When it comes to boosting energy, a lot of people are using the best cordyceps supplements as well.

This is to promote ATP production to help them train and lift better. These supplements have also been shown to balance cholesterol and promote heart health. 

Regardless of the type of supplement you go for, figuring out the details about micronized creatine can help you go a long way.

That’s why we decided to answer all the questions for you and give you the details and data you’ve been looking for. 

What Are the Benefits of Micronized Creatine?

According to studies, most of the creatine in the human body has two forms. It comes either in a phosphorylated form, which makes up 60% of the stores or in a free form, making up 40% of the stores.

A typical young man that weighs 70 kg has a creatine pool of about 120g to 140g. 

It all depends on how much muscle mass and the type of skeletal muscle fiber they have.

When taking supplements, people get to increase their creatine levels. To create a creatine synthesis, the body needs three amino acids and three enzymes. 

The amino acids, like arginine, methionine, and glycine, including the enzymes, make sure that creatine supplementation provides the body with the necessary benefits.

Micronized creatine is considered the most potent variant of creatine. Here is a quick look at its potential benefits.

  1. Provides Muscle Growth With Better Absorption Rate
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Based on 2018 reports, when paired with chronic complex training, creatine supplementation could promote power, muscular strength, and muscle mass development. That means doing high-intensity training and eccentric resistance exercises to obtain the desired result. 

So, there is no reason to think that micronized creatine can’t have the same impact.

In fact, because the particles in micronized creatine are smaller, the body tissues should have an easier time absorbing them. Therefore, the effects should be felt sooner and the system can quickly synthesize them into energy. 

  1. Amplifies Athletic Performance With Improved Solubility
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When someone does regular physical activity, their body will need time to recover. So, that the muscles can get back on track.

Creatine supplements improve intermuscular creatine concentrations, which could lead to better athletic performance.

Some reports show that creatine could amplify swimming and sprinting performance. For those who take part in such sports, this can create a highly beneficial impact.

Many experts agree that other than improving exercise and athletic performance, creatine is here to enhance injury prevention, post-workout recovery, rehabilitation, and thermoregulation. 

Experts claim that the creatine loading phase could also maximize muscle stores in a week or so. That means using 20g of creatine a day for 5 to 7 days.

This tactic is meant to saturate the muscles quickly. Then with 2g to 10g daily to keep the levels high. 

All of these benefits are known for helping fitness enthusiasts do better at their workout routine.  

With micronized creatine, you are getting a product that’s milled into tiny particles. So, the supplement dissolves in fruit juice, milk, and water a lot quicker than it normally would. 

Whereas a typical creatine powder would need minutes for it to dissolve in any liquid. That means you can use the product faster, and get the performance boost a lot quicker. 

  1. May Protect the Brain and Decrease Mental Fatigue
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Mental exhaustion can be a real setback for those who exercise.

When under a lot of stress, athletes and fitness enthusiasts feel emotionally drained and overwhelmed. The bigger the responsibilities, the harder it is to overcome the fatigue. 

In some patients, a basic form of creatine helped decrease mental fatigue.

Further research shows that creatine could have the potential to demonstrate neuroprotective elements. It can protect the brain cells from damage, allowing people to make the most of their fitness routine.

This supplementation also helped improve cognition in the elderly.

A 2007 study found that volunteers who used 5g of creatine 4 times a day for one week showed better cognition than those who didn’t. This could indicate that such supplementation may have a profound impact on cognitive ability. But, more large-scale data is necessary to study it to its full extent. 

Even though the brain represents just 2% of the total body weight, it uses roughly 20% of the body’s energy. That means maintaining optimal brain function is critical for the whole body.

In addition, creatine metabolism, signaling capacity, and production create a huge impact on the brain. They could aid multiple brain regions in terms of neuroprotection and supplying the body with energy.  

  1. Ensures Stability and Convenience
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The moment you add regular creatine powder to a drink, you will notice that the powder settles at the bottom of the glass. You can keep the container still and the powder won’t move.

Micronized creatine is different. It remains suspended in the liquid or mixture, even if you don’t move the container. That means with micronized creatine, you are getting a more stable consistency that’s easier to work with. 

  1. Better Serving In a Single Dose
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Despite taking smaller doses on a day-to-day basis, the body still obtains the muscle mass and stamina benefits of creatine monohydrate. These smaller doses can also be more effective and highly concentrated. 

Because micronized creatine is a finely milled alternative to creatine monohydrate, it may provide the system with an added benefit. The quicker absorption rate and better concentration can come in handy for many people. Particularly those who spend time at the gym. 

Furthermore, creatine builds muscle. So, it is possible to help people with muscular dystrophy. But more research is necessary to see the long-term effect and whether it can benefit everyone who is taking it. 

Is Micronized Creatine Bad for You?

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Creatine monohydrate is rich in research-backed properties, all of which have been found to be good for overall health.

However, many are adamant about using micronized creatine since they believe it can be bad for their health. 

Some users believe this form of creatine leads to kidney, liver, or digestive problems. Creatine monohydrate may also cause cramps and weight gain.

We decided to dig a little deeper on both micronized creatine and creatine monohydrate to see what experts have to say. 

Certain reports show that side effects such as bloating, weight gain, kidney stones, digestive issues, cramps, and dehydration could happen. But, there isn’t enough research to back it up.

What we do know is that the ISSN (International Society of Sports Nutrition) considers creatine a very safe product.  

Do have in mind that not everyone responds to supplements the same way. Most who take it have no problem. However, that doesn’t mean your body will react positively.

Also, supplements are not supported by the FDA and they can interact with certain medications. That’s why it is a good idea to consult with a doctor before adding any supplementation to your diet. 

If you have an underlying health condition or are taking medications, then supplementation may do more harm than good.

So, take the necessary precautions and consult with an expert to avoid a possible reaction. Like an upset stomach, nausea, headaches, fatigue, rash, etc. 

Using other stimulants like caffeine together with creatine can elevate the likelihood of side effects.

If you have diabetes, liver complications, or kidney problems, then your doctor will advise you to avoid using these supplements. Options such as these could affect blood sugar levels. 

What Is the Difference Between Micronized Creatine and Creatine Monohydrate?

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Creatine monohydrate is less soluble and less pure than micronized creatine. However, it is still the same chemical.

People like the micronized version for its efficiency and practicality, claiming that it dissolves better. 

But, these reports are based on personal use and preference. So, you should take them with a grain of salt.

In terms of potency and effect, micronized creatine seems to beat creatine monohydrate. Since it features fewer adverse reactions. Those who need a more powerful alternative can opt for CEE instead. 

People in need of a successful workout session can also make the most of a pre-workout boost.

The best pre-workout supplements are here to provide focus, motivation, endurance, and energy. Although they vary in terms of potency and effect, they can still give people the boost they need.

What Is the Best Micronized Creatine?

Both aspiring and dedicated fitness enthusiasts need a strong back and core to get them through the day.

Especially when they plan to push themselves faster, harder, and longer. There are plenty of supplements out there that can really make a difference when doing cardio. 

Having the best cardio supplement at your disposal can keep the body in tip-top shape. But, to get muscle strength, rejuvenation, and power, then micronized creatine can prove useful. Here are our top favorite choices on the market.  

Optimum Nutrition Micronized Creatine Monohydrate Powder

As among the top sellers, this micronized creatine powder provides better endurance, energy, and recovery.

The lack of flavor makes it a practical choice for many since people get to mix a scoop with their favorite drink with ease. This is a fantastic supplement even for someone who isn’t a bodybuilder. 

Pros

  • High-rated supplemsupplement
  • Easy to blend with any beverage

Cons

  • Some users can experience digestive problems if they don’t dissolve the powder.
Optimum Nutrition | Micronized Creatine Monohydrate Powder
$29.45

Unflavored, Keto Friendly, 120 Servings (Packaging May Vary)

Buy Now
09/22/2021 08:17 am GMT

User Reviews:

BSN Micronized Creatine Monohydrate Powder

Those who are looking to get the most of their workout could benefit from a product such as this.

Promising to provide better performance, power, and strength, it is said to take your training to the next level.

The powdered sugary texture makes it a perfect choice in protein shakes. When you pair this with excellent nutrition, then your training and workouts are always on-point. 

Pros

  • Mixes well in water or other post/pre-workout supplements
  • Supports performance, power, and strength

Cons 

  • It’s possible to experience bloating
BSN | Micronized Creatine Monohydrate Powder

Unflavored, 2 Months Supply-60 Servings

Buy Now

User Reviews:

MusclePharm Essentials Micronized Creatine, Ultra-Pure 100% Creatine Monohydrate

This powder uses clinically tested compounds. These compounds work seamlessly to boost performance and muscle strength.

One of the key differences is that this product is ultra-pure 100% creatine monohydrate.

It supplies the system with all the benefits of creatine without exposing the body to banned or contaminated substances. 

Pros

  • Delivers maximum impact with regular use
  • Elevates muscle endurance and strength

Cons

  • The texture may not appeal to everyone
MusclePharm Essentials | Micronized Creatine

Ultra-Pure 100% Creatine Monohydrate Powder, Muscle-Building, 200 Servings

Buy Now

User Reviews:

Why is Micronized Creatine better?

  • Micronized creatine is still a relatively new entry in the market. It is a very specific type of creatine. 
  • The compound is made from creatine monohydrate. Many people consider micronized creatine to be a supplement that has set a completely new standard when it comes to these products. 
  • Micronized creatine is known to provide a significant improvement in absorption. By absorbing faster in the body, it means you get to experience the benefits in less time. 
  • Purity is another important factor associated with micronized creatine. Furthermore, mixing this form of creatine is easier – as it does not clump when combined with a liquid. 
  • Micronized creatine has also been shown to reduce the risk of stomach problems. Many people who use a more traditional form of creatine complain about an upset stomach. The same does not occur when taking micronized creatine. 

Is Micronized Creatine better than monohydrate?

  • Micronized creatine is actually a form of creatine monohydrate. There are, however, a few things that set the two apart. 
  • Micronized creatine uses a special preparation method that helps to enhance the absorption and efficacy of the creatine compounds. 
  • This makes micronized creatine a superior option when compared to the monohydrate form. Many people are choosing to turn to this new form of creatine as a way to increase their intake of the compound. 

What does Micronized Creatine do for your body?

  • Micronized creatine is very similar to other supplements that contain creatine. The compound is already naturally found within the human body – particularly in the cells that make up muscle tissue. 
  • The creatine compound assists with the production of energy in muscle tissue. This is an essential factor when it comes to lifting heavy weights. Muscle tissue also relies on the energy produced from the creatine when a person participates in a high intensity workout. 

Is Micronized Creatine bad for you?

  • When used in the correct way, micronized creatine and other forms of the compound tend to be safe. 
  • There are, however, several side-effects that have been associated with creatine. Even though there are side-effects, it is important to note that this will not affect every person who uses creatine. 
  • Examples of side-effects that people have linked to the use of creatine include:
    • Damage to the kidneys and liver
    • Some have found an increased risk of kidney stones may become present when using creatine supplements
    • Dehydration is also a possibility 
    • Problems with the digestive system, as well as a risk of weight gain
    • Rhabdomyolysis
  • Note that these side-effects are mostly present among people who use creatine in high doses. If a person uses creatine without exercising, then they may also be at a higher risk of developing side-effects associated with the compound. 
  • By following the appropriate dosage instructions, most people can use micronized creatine without problems. 
  • It is still important to ensure those with existing kidney or liver diseases seek a medical consultation with a doctor before using creatine supplements. The doctor can analyze the patient’s current health and determine if the use of creatine could result in adverse effects.

Facts & Figures / Studies:

  • A review paper that focuses on providing an overview of how the use of creatine supplementation can be beneficial among individuals who wish to enhance their performance during sports and exercise. 
  • Researchers report that multiple forms of creatine exist. Even though several suggestions have been made regarding the best forms, the researchers explain that all forms seem to be highly efficient at providing specific benefits. 
  • The report claims that studies have already proven that creatine is effective at enhancing physical strength and reducing the fat mass in the individual.
  • Furthermore, the report claims that creatine is also an effective option for increasing muscle morphology – which makes it a great substance for people who want to experience an increase in muscle mass.
  • A study that looked at how supplementation with creatine monohydrate would benefit individuals. The study tested the effects of these supplements on men who were already resistance trained. 

A total of 19 individuals participated in the study. These individuals have already been active prior to the study. Each of the men involved in the study.

Final Thoughts

In the quest to jump higher, ran faster, and beat the competition, countless fitness enthusiasts have turned to micronized creatine.

It is without a doubt a highly popular substance and for a good reason. Part of it has to do with the increased availability.

Creatine monohydrate supplementation is always within reach. Meaning that anyone can get their hands on it. 

But, other than accessibility, there are enough studies that support the use of creatine in enhancing muscle performance, strength, and energy. From the data collected here, you can see why people are looking forward to using it.

Now that you have a better perspective of micronized creatine, you will know exactly what you are putting inside your body. 

Did you find this guide helpful? Have you been using micronized creatine for your workouts?

We would love to know what you think. Share your experience in the comment section below! 

References

Dr. Ahmed Zayed holds a bachelor’s degree in medicine from Alexandria university and is a practicing plastic surgeon. He’s our expert on all things nutrition, medicine, rehabilitation, and flexibility. Dr.Ahmed has been a medical content writer for more than 11 years and his work reached top publications such as the HuffingtonPost

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