Creatine Monohydrate vs. Micronized: What’s The Difference?

When you’ve ever taken a dietary complement or muscle-building product, you likely have heard of creatine. As a complement, it’s backed by years of research showing it may possibly increase muscle mass and improve exercise performance. But despite the undeniable fact that most athletes and gym-goers have heard of creatine, few learn about its different forms.

In this text, we’ll teach you the difference between two of the preferred types, creatine monohydrate and micronized creatine, in addition to find the most effective creatine complement.

Table of Contents

• What Is Creatine Monohydrate?

• What Is Micronized Creatine?

• Micronized Creatine vs. Creatine Monohydrate: Head To Head

• FAQs

What Is Creatine Monohydrate?

Creatine monohydrate is the preferred and commonly used form of creatine. Creatine is an amino acid widely utilized by athletes and weightlifters to assist increase muscle size, strength, and exercise performance. Creatine supplements produce adenosine triphosphate (ATP), which the body uses for energy production.

Along with being the preferred, creatine monohydrate can also be the least expensive form of creatine and is probably the most well-studied. Research suggests that creatine monohydrate is probably the most effective complement in the marketplace for increasing muscle mass and aerobic capability. (1)

Pros

In comparison with micronized creatine, monohydrate is cheaper with more proven results, but let us take a look at a few of its other pros.

1. Increase Muscle Mass: The International Society of Sports Nutrition (ISSN) published a comprehensive review on creatine supplementation in exercise, sport, and medicine. Based on several hundred studies, over 70% found significant improvements in exercise performance and capability, with the common gains ranging between 10-15%. Long-term studies on creatine monohydrate show that users gain twice as much lean body mass as those with a placebo. (1) Clearly, creatine monohydrate is one of the potent muscle constructing supplements.

2. Improve Physical Performance: Athletes have taken creatine for many years to enhance athletic performance in nearly every sport conceivable. Short-term studies show that creatine monohydrate increased maximum power (one-rep maximum) and resistance training work by 5-15%, single-effort sprints by 1-5%, and work performed during repetitive sprints by 5-15%. Similar studies showing short-term gains included cycling power, bench press and jump squat work, and improved soccer, running, and swimming performance. (1)

3. Improve Muscle Recovery: A part of the wide selection of studies by the ISSN on creatine monohydrate included its ability to assist athletes get well faster from high-intensity training. Five grams of creatine monohydrate consumed before exercise with 95 grams of carbohydrates (glucose) led to greater glycogen restoration than carbohydrates. (2) In addition they noted more significant recovery in muscle damage and recovery from intense workouts.

4. Enhanced Endurance In The Heat: Creatine monohydrate is amazingly hydrophilic, naturally attracting water and pulling it into the muscle tissue. For this reason many individuals experience bloating, especially within the loading phase. Creatine monohydrate can also be osmotic, which implies it may possibly retain small amounts of water. In a single study, researchers had athletes perform exercises to exhaustion in 86-degree F weather, giving one group 20 grams of creatine day by day for every week. The creatine group had more intracellular water and reduced thermoregulatory or cardiovascular responses to heat. They concluded that creatine monohydrate promoted hyperhydration and a more efficient response to exercise in heat. 

Cons

Although the advantages of creatine monohydrate are clearly well-researched, it isn’t without its cons, similar to:

1. Mixability: Mixability is the most important issue, as creatine monohydrate is usually a gritty, sand-like texture that does not mix well and sometimes clumps. Many users report a residue left at the underside. 

2. Bloating: Mild bloating/weight gain is usually related to creatine use. Many users can experience it through the loading phase as a result of increased water in muscle cells. Studies show users increase body mass by 1-2 kg (2-4 lbs) in week one in every of the loading phase. 

3. Muscle cramps: Some people report muscle cramps with creatine usage, but no scientific evidence supports this.

What Is Micronized Creatine?

Micronized creatine is a form of creatine monohydrate that goes through a process to shrink the particle size by 20x. The creatine molecules turn out to be smaller particles, which increase their solubility and mixability.

Pros

In comparison with monohydrate, micronized creatine takes the highest spot in the next categories:

1. Higher Bioavailability: Essentially the most significant difference between micronized creatine monohydrate vs. creatine monohydrate is the particle size. The smaller particles are absorbed far more easily by the body. 

2. Higher Mixability: Attributable to the smaller particle size, micronized creatine mixes a lot better than creatine monohydrate. No residue is left at the underside, which ensures you receive the complete dose. 

3. Higher Purity: Micronized creatine is the best purity type of creatine available in the marketplace, with several products containing 100% creatine monohydrate per serving. 

Cons

Nevertheless, there are still some downsides to selecting micronized, similar to:

1. Only One Form: It normally only is available in powdered form, which limits users’ options. Many individuals prefer a capsule or tablet version reasonably than mixing a drink. 

2. No Added Advantages: Despite the smaller particle size, studies suggest there is no such thing as a evidence that micronized creatine has higher bioavailability, higher creatine retention, or higher performance advantages than creatine monohydrate. (3) 

3. Bloating: Like creatine monohydrate, bloating could be a problem with micronized creatine, often causing stomach discomfort.

4. Lightheadedness/Dizziness: While it is not common, some users report lightheadedness or dizziness as a result of micronized creatine. 

Micronized Creatine vs Creatine Monohydrate: Head To Head

Considering that micronized creatine is made out of creatine monohydrate, they’ve several similarities. See the chart below for key differences between creatine monohydrate vs. micronized. 

Best Creatine Monohydrate

Based on countless studies and extensive research, creatine monohydrate is a secure, effective approach to increase strength, muscle mass, and physical performance. One of the best creatine monohydrate available is Muscle Feast Creapure Creatine Monohydrate.

This product uses Creapure, a patented version of creatine monohydrate that is taken into account the purest quality. Each serving incorporates 5.4 grams of 99.9% pure creatine monohydrate with no added ingredients. It’s gluten-free, non-GMO, keto-, and vegan-friendly, so there aren’t any allergens to fret about.

It even is available in the usual tasteless version and multiple flavors similar to green apple, grape, and watermelon. They provide various sizes, with a 55-serving bottle and a two-month supply for $34. 

Best Micronized Creatine

One of the best micronized creatine product in the marketplace today is Optimum Nutrition Micronized Creatine.

Optimum Nutrition is one in every of the highest complement manufacturers, setting the usual with scientifically proven, high-quality products at reasonably priced prices. Each serving incorporates five grams of 100% pure creatine monohydrate derived from Creapure that’s micronized for straightforward mixing and faster absorption.

This unflavored, keto-friendly powder is available in various sizes, with a two-month 60-serving bottle available for under $24.92. The product is tested for all banned substances and incorporates the best quality creatine. 

FAQs

These are probably the most commonly asked questions related to creatine monohydrate vs. micronized. 

Which creatine is best for muscle gain?

Scientific evidence shows that creatine monohydrate is the most effective form of creatine for muscle gain. 

What’s the most effective creatine for no bloating?

While all sorts of creatine can potentially cause bloating, many consider that creatine HCL causes the least bloating because it is a more soluble form. Creatine ethyl ester, a form of creatine molecule with an ester attached, is believed to limit bloating. More studies are required. 

Can you continue to get big without creatine?

Yes, you may still gain muscle and get big without creatine. Creatine is a complement, meaning it enhances muscle growth, nevertheless it isn’t required. 

What’s creatine HCL?

Creatine hydrochloride (HCL) is a form of creatine that’s molecularly bonded to hydrochloric acid to extend solubility and absorption. To learn more about this sort, try our article, Creatine HCL vs. Monohydrate For Muscle Growth

What’s higher, creatine or protein powder?

This answer will depend upon your goal and current weight-reduction plan, but creatine is healthier for improving physical performance and increasing energy. At the identical time, protein is healthier to extend protein synthesis and construct muscle tissue. 

Is it higher to take creatine before or after workout?

Studies show that taking creatine intake immediately post-workout is healthier than pre-workout to enhance body composition and strength. (4) 

Can a 16 yr old take creatine monohydrate?

While a moderate dosage of 3-5 grams is proven secure for teenagers, the American Academy of Pediatrics recommends against it, suggesting waiting until 18. 

Creatine Micronized vs Monohydrate: Final Say

The talk between micronized vs. monohydrate creatine should come right down to preference reasonably than which is healthier. Micronized creatine is made out of creatine monohydrate, so it has the entire same effects and advantages; it’s simply processed to a smaller particle size.

While some people prefer micronized creatine as a result of its higher mixability and absorption, there is no such thing as a right alternative between them. Some athletes prefer micronized creatine because they consider it really works faster, whereas others firmly consider in regular creatine monohydrate. Each creatine types have applications within the fitness world and improve exercise performance, so all of it comes right down to personal preference.

References