Micronized Creatine
Like traditional creatine, micronized creatine acts as a source of energy for improved muscle performance, recovery and endurance. It is produced from refined purification steps thus there is a higher content of functional creatine within the solution. Creatine exists in several different formulation types, primarily creatine monohydrate, creatine phosphate or creatine ethyl ester. So what is the most efficient? Well, an abundance of scientific evidence points to the effectiveness of creatine monohydrate powder due to its small size and enhanced absorbability. On the other hand, creatine ethyl ester capsules have been acclaimed in the body building community for its fast and potent effects. Now there is a lot of hype over this new micronized creatine supplement that has hit town.
What Is Micronized Creatine?
Micronized creatine has a vastly smaller particle size, roughly 20 times more surface area than regular creatine powder. This feature renders micronized creatine to a much higher rate of intestinal absorption and thus is able to reach target muscle tissue remarkably faster. It is also able to completely dissolute in liquid in contrast to creatine powder which leaves remnants of valuable creatine within the bottom of the glass. Additionally, there are no stomach related adversities consisting of aches or bloating as the micro sized particles are able to promptly pass through the stomach unscathed.
Dosage
The loading dose of micronized creatine is usually 20g (5g four times daily for 5 days) and a maintenance dose of 10g/day (5g twice daily). It is always recommended to drink an adequate amount of water to witness optimal effects as muscle cell water retention translates into a bulkier muscle mass. Generally, drink an additional 16 to 20 ounces of liquid for every 5g of micronized creatine that is consumed.
Effectiveness
We briefly touched on how micronized creatine is more effective than its corresponding powdered form. On average, powdered creatine is slightly cheaper than micronized creatine powder although the latter has good value for money due to its faster and more effective results. Some of the best micronized creatine products available on the market are: AST Micronized Creatine and Higher Power Micronized Creatine.
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So should you use micronized creatine or creatine ethyl ester supplements? Well, we don’t actually know as large size clinical trials have not yet undergone (or have been perceivably published) to uncover the effects of such supplements. Eavesdropping on the enthusiastic gossip at the gym may not be worthwhile as everybody’s body composition is different so one supplement form in one individual may be more effectual than for someone else.
At the end of the day, it is up to the discrepancy of the user with particular hindsight to factors such as the price, formulation, quality and whether one is impatient to witness results and so forth. There is no such thing as a wonder creatine supplement. The important thing to remember is that whatever creatine supplement one selects, it should be used consistently and is accompanied by proper resistant training techniques, a healthy diet and plenty of time for rest.
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