Everything You Should Know About Supplements Including Micronized Creatine
Perhaps the best nutritional supplement for enhancing sports performance and increasing muscle growth is creatine monohydrate. But not all creatine is made equal, and lately, a lot of gym-goers have been interested in micronized creatine.
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However, what precisely is micronized creatine? Is “regular” creatine monohydrate inferior than this?
We’ll address all of these queries and more, providing you with a quick rundown of micronized creatine pills and their functions.
Creatine: What Is It?
First things first: Rather of being a steroid, creatine is an essential amino acid-like substance that is primarily produced by the kidneys, pancreas, and liver. The bulk of creatine in humans is kept in the smooth muscles of the heart and brain as well as the skeletal muscles.
Cells constantly deplete their creatine stockpiles as part of the phosphocreatine system in order to aid in the regeneration of adenosine triphosphate (ATP) during periods of elevated energy demand, such as during intense exercise. This implies that for maximum energy generation, reciprocal amounts of creatine must be restored.
Although the body may produce some creatine on its own in tiny amounts, diets high in red meat, fish, and supplements (like creatine monohydrate) are better ways for us to top up our creatine storage. Unfortunately, plant foods don’t contain much creatine, therefore anybody following a plant-based diet would be especially wise to take a creatine supplement.
But consuming creatine monohydrate has several advantages beyond building muscle and enhancing strength. For instance, taking supplements of creatine helps muscles stay hydrated by attracting water to their cells. This can improve performance for athletes who train for both strength and endurance.
Additionally, it has been shown by new study that using a creatine supplement helps protect our hearts and brains as we age.
Because of its safety and effectiveness, creatine monohydrate is the most researched form of the supplement. In the context of creatine supplements, where does micronized creatine fit in?
Explaining Micronized Creatine
The term “micronized creatine” often describes powdered creatine monohydrate that has had its particle size reduced by “micronization.” Because each particle in the resulting “micronized creatine monohydrate” powder is around 20 times smaller than those in regular creatine monohydrate powder, it has an incredibly fine consistency. This substantial reduction in particle size results in a noticeable increase in the surface area available for the solubility of creatine molecules in liquid.
Therefore, compared to ordinary creatine monohydrate, micronized creatine monohydrate powder is more soluble in water. Micronized creatine’s higher solubility improves absorption while reducing the gastrointestinal distress that large dosages of regular creatine monohydrate might cause in certain individuals.
Although it is theoretically possible to apply the micronization process to other forms of creatine, in reality this is rarely done since non-monohydrate creatine molecules (such creatine HCl) have less solubility issues.
CREATINE MICRONIZED VERSUS OTHER FORMS
Although there are many different types of supplementary creatine available, including buffered creatine, creatine HCl, and creatine ethyl ester, pure creatine monohydrate is still the most effective, safe, and economical option. It’s difficult to present a strong argument in favor of other forms of creatine over the tried-and-true creatine monohydrate (which includes micronized creatine monohydrate), as they are still dreadfully understudied.
MICRONIZED CREATINE MONOHYDRATE BENEFITS
Creatine monohydrate micronization sticks out as a useful enhancement to a product with undeniable advantages. Because micronized creatine has different physical qualities from conventional creatine monohydrate, it is more soluble and absorbs better. This is said to reduce the risk of gastrointestinal distress.
Furthermore, as creatine supplementation is most effective over long periods of time (i.e., taken daily for several months), the increased surface area of the micronized particles should potentially boost the rate of absorption. However, this probably doesn’t make a huge impact.
The overall advantages of regular and micronized creatine monohydrate on body composition and performance are nearly same when dosages are matched. (Keep in mind that micronized creatine monohydrate is identical to its non-micronized cousin in terms of form.)
The Possible Adverse Reactions to Consuming Micronized Creatine
Similar to regular creatine monohydrate, micronized creatine monohydrate has the same safety profile. Instead of changing creatine’s chemical structure, the micronization procedure enhances its physical characteristics to improve its solubility and absorption. With a possible decrease in gastrointestinal adverse effects, this refined version of creatine monohydrate preserves all the physiological advantages of the original form, such as enhanced power, quicker muscle mass accretion, and better performance during high-intensity exercise.
However, since the kidneys are in charge of filtering creatinine—a consequence of creatine metabolism—out of the blood, those with pre-existing renal issues should proceed with caution and see a doctor before taking a creatine supplement, even if it is micronized.
MANUAL FOR MICRONIZED CREATINE USAGE
When substantial dosages of creatine are eaten during the first loading period, the benefits of micronized creatine appear to outweigh those of normal creatine monohydrate. With creatine supplements, an initial loading phase is not necessary, although it might hasten the process of saturating muscle creatine reserves.
For most active people, saturated muscle creatine levels are maintained with a maintenance dosage of 3-5 grams of pure creatine monohydrate per day after the loading period. Using either non-micronized or micronized creatine won’t likely result in gastrointestinal distress because of the tiny dosage range.
By promoting insulin-mediated creatine transfer into muscle cells, combining micronized creatine with a beverage high in carbohydrates, such as TL Cluster Dextrin, can improve its absorption. Last but not least, whether taking micronized or not, it’s ideal to be well-hydrated and avoid muscular cramps by drinking lots of fluids throughout the day.
Micronized Creatine: Crucial Information
Unquestionably, creatine is a useful sports supplement, particularly when taken as a monohydrate. For those looking to get the most out of their athletic performance and recuperation, micronized creatine offers a workable solution by improving solubility and absorption without sacrificing the integrity and advantages of creatine monohydrate.
Nevertheless, conventional creatine monohydrate is still the most researched kind of creatine and is regarded as the benchmark for supplementation.
