In recent times, dietary supplements have taken the market by rage and are popularly being opted for by bodybuilders. These dietary supplements not only make up for the nutritional gaps that might be left behind in one’s diet, but some ingredients in some of the supplements might also trigger certain kinds of reactions in the body, causing it to get buffed up or shrunken. Some of the ingredients in your supplement may also cause your energy levels to boost!
Creatine is one of the popularly sought after supplements that takes up approximately 14% of the market share. Supplements help to enhance athletic performance. Although it is flavourless, it does wonders in enhancing the athletic performance of bodybuilders and athletes.
It is a natural substance which has the ability to convert into phosphocreatine after it enters into the body. This creates a compound called adenosine triphosphate, a substance which is known for providing energy to the muscles.
When you supplement your body with creatine, it helps to boost lean muscle mass of the body. People experience an enhanced energy, strength, and performance. However, it is to be noted that creatine supplementation works the best when you intake micronized creatine.
Although the most common form of creatine is creatine monohydrate, another kind of creatine has gained immense momentum in recent times, which is micronized creatine.
This article will give you a detailed account of the different aspects of micronized creatine, its benefits and disadvantages, and how it benefits your body. Read on to find out.
What is micronized creatine?
Micronized creatine monohydrate, or simply micronized creatine, is a variant of creatine monohydrate which is processed in such a way that it gets as much as 20 times smaller than a usual creatine particle.
The reason for this is that although this component is able to retain the benefits of creatine monohydrate, being smaller in size makes it easier for the body to process the supplement, and keeps digestive discomforts at bay!
What does micronized creatine do?
Micronized creatine has numerous benefits. If you are a fitness freak or an athlete, micronized creatine can enhance your energy level so that you can indulge in intense workout for long hours without getting drained. Different variants of creatine are used to improve the athletic performance and strength of those who are into athletics and bodybuilding.
Creatine supplements are proven to have increased the stamina of athletes and prep them up for high intensity exercises. Studies have found that micronized creatine powder, due to its power of solubility, is much more effective as compared to any other creatine supplement.
Benefits of Micronized Creatine
Due to the wide array of benefits that micronized creatine offers, it is quite popular among bodybuilders and athletes. Stated below are some of the potential benefits of consuming micronized creatine supplements:
Increased ability for the body to metabolize
As has been mentioned above, micronized creatine are extremely small components that can easily get absorbed in the body. Being small in size, the body tissues can easily absorb these particles. As they are easy to absorb, they are easy to synthesize as well to give energy.
Since the particles are smaller, they get easily absorbed by our body tissues; hence they get easily synthesized into energy. Therefore, it can be said that intake of micronized creatine increases the body’s ability to metabolize at a faster rate.
Micronized creatine is made by breaking down creatine monohydrate into small micro particles. As a result, this creatine can quickly dissolve in the liquid, be it fruit juice, milk, or even water, quite promptly.
You cannot expect this from creatine powder as it takes a few minutes to dissolve in the liquid. One who is willing to consume creatine has to stir and make efforts for the creatine to dissolve in the liquid completely.
Improved mental health
Those who are into working out face considerate mental exhaustion. This hinders their every day routine and puts them through considerable stress. Those who follow a strenuous workout routine often feel emotionally drained and overwhelmed.
In such cases, it is very important to get over the fatigue. Creatine is also known for its neuroprotective benefits as it provides protection to the brain cells against any kind of damage. If you remain emotionally stable and fit, you can make the most out of your exercise.
Stays in the mixture for long and is stable
Another remarkable feature of micronized creatine is that it can remain suspended in the mixture where it is mixed for a long time, even when it is kept still without any kind of movement or stirring.
On the other hand, regular creatine powder is the one that begins to form sediment and settle towards the container’s bottom if it is left untouched for sometime. This means that you get to consume less quantity of supplement than is prescribed and your body is unable to reap the most benefits of the supplement.
Filled with all the benefits that one would find in creatine monohydrate
Micronized creatine is a finely mulled version of creatine monohydrate. Therefore, there is no point thinking that you might be missing out on something. It is evident that micronized creatine is filled with all the goodness that one is likely to find in creatine monohydrate.
How to use micronized creatine?
There is a stepwise plan in which you can consume micronized creatine so that your body can reap the most benefits out of your supplement consumption.
A loading phase
The best way to extract the benefits from creatine is to undergo a loading phase. A common approach would be to take approximately 20 grams of creatine each day for as long as 5-7 days. Divide this dose into multiple servings of 5 gram each throughout the day.
The maintenance phase
After the loading phase, you can maintain your creatine stores by taking a lower dose of creatine, which ranges from 2–10 grams daily. After 5 days of continuous consumption of micronized creatine for so many times a day, start lowering your consumption rate. Slash your intake down from 4-5 times a day to 1-2 times. Try to continue this for three weeks.
Completely abstain before repeating the cycle
After you have had micronized creatine continuously for a prolonged period, you need to stop your consumption completely for the next few weeks, before you resume your cycle once again. Repeat the same and you are good to go!
How much micronized creatine should I take?
Creatine supplements are a must have in every bodybuilder’s diet. However, the quantity of creatine that you should consume for a healthy living depends on how long you have been taking creatine for, the goal you wish to achieve, and so on.
An ideal suggestion would be to consume 5 grams of micronized creatine per serving.
Is micronized creatine better than monohydrate?
Since both the compounds are extracted from the same source, there is little or no variation in composition of the two. It will be a difficult task to say which one is better than the other. However, there are a few key differences between creatine monohydrate and micronized creatine.
While creatine monohydrate is available in the form of pill, capsule, or powder, micronized creatine is a better and more improved version which is available in the form of fine powder. This creatine powder can dissolve very well in water or any liquid that the bodybuilder prefers consuming the creatine micronized supplement with.
Does micronized creatine make a difference?
Yes, sure it does! Micronized creatine contains very minute creatine particles, thereby making it easy to be absorbed in any liquid. As a result, the creatine powder does not form lumps when stirred in water.
Being approximately 20 times smaller than creatine monohydrate, micronized creatine can help to eliminate some ill effects such as bloating, gas, or even upset tummy. Hence, it would be wrong not to admit that micronized creatine does make a difference! Nevertheless, that does not completely rule out the possibility of any kind of discomfort.
The bottom line
Creatine supplements can provide upto thrice the amount of creatine that one can derive from his diet. Micronized creatine monohydrate is rich in methyl guanidine-acetic acid, which is a chemical created from three naturally-occurring amino acids in the body. These supplements provide a gush of energy when needed and enhance the workout experience.
Nevertheless, one should not turn a blind eye to the side effects that might tag along with the consumption of these supplements. Consuming creatine supplements may lead to cramping, diarrhea, nausea, vomiting, and other kinds of discomfort.
If you are a beginner at taking supplements, make sure that you are aware of all the nitty-gritty details and you are making an informed choice.
Sometimes, it may also happen that the micronized creatine draws water up to the muscles. This may further complicate the case of dehydration. Therefore, it is ideally suggested that when you take these supplements, make sure that you are drinking adequate quantities of water, as that will help to address these concerns.
Craving a fuller body? Order your tub of micronized creatine supplement and boost your bodybuilding process now!