Creatine is one of the most popular and researched supplements on the market and is widely regarded as the key to unlocking improved athletic performance and strength, however, with variations such as Micronized Creatine, it can be tricky to pick the right one for you.
Creatine plays a critical role in the production of energy in your muscles, and both gym-goers and athletes alike use the supplement to assist in high-intensity workouts.
If you're thinking of adding Micronized Creatine into this mix, here's a few things you should know before you make your decision.
What Is Micronized Creatine?
To understand micronized creatine, it's important to first recognise what exactly creatine is.
Creatine is a naturally occurring non-protein amino acid compound used to produce ATP, one of your body's major sources of cellular energy.
As a result, creatine is often used to improve athletic performance. For example, one study measuring the effects of creatine on training found you can improve between 1–15% on average when taking creatine supplements.
Micronized creatine simply refers to when the particles are reduced in size, sometimes through a process called Rapid Expansion of Supercritical Solution, to make them up to 20 times smaller than in standard creatine.
The reason for this is to increase the surface area which, in turn, can improve water solubility for quicker absorption.
What Are The Benefits Of Micronized Creatine?
Some of the best creatine supplements on the market, like this one from Optimum Nutrition, are micronized monohydrates and have been linked to reducing stomach discomfort and bloating, one of the commonly stated side effects of standard creatine.
Also, due to going through an additional process to reduce the size of the particles, micronized creatine is arguably one of the purest forms of the supplement.
In fact, some micronized offerings, like this one from Ultimate Nutrition, deliver 100% creatine monohydrate in one serving.
Another key benefit of creatine, in general, is that it is one of the most widely researched and safe supplements to consume.
The International Society of Sports Nutrition recently found no scientific evidence that short or long-term use of creatine monohydrate causes any harmful effects on otherwise healthy individuals.
When Should You Take Micronized Creatine?
Like with most supplements, creatine should be taken as an accessory to your diet, and we'd recommend only considering it if you're serious about your exercise and training.
In terms of when exactly you should consume it, that will come down to your own schedule and preference.
One study into the timing of creatine consumption on training found both groups benefitted from creatine supplements, but the benefits were more or less equal regardless of when the participants consumed them.
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