Micronized Creatine: Information
Micronized Creatine is creatine monohydrate produced through a process that finely grinds (micronizes) the creatine particles themselves into particles that are 10 - 20 times smaller than regular creatine particles.
Benefits of Micronized Creatine
Micronized creatine may offer faster absorption when compared to other creatine supplements; this may lessen the likelihood of gastrointestinal side-effects such as bloating and cramping.
Using Micronized Creatine Supplements
A typical recommended dosage of creatine supplements for purposes of exercise enhancement is as follows: an initial “loading phase” of one week consisting of 5 grams of creatine taken 4 times daily, followed by a dose of 2-5 grams daily to maintain creatine levels in the muscles. Consult your physician before beginning the use of creatine supplements, and do not take more than the recommended dose.
Taking creatine supplements typically causes weight gain and increases muscle volume, but it is important to note that most of this is attributed to water retention. Additionally, there is no benefit to consuming more than the recommended amount, as the body can only absorb so much creatine. Once the body has absorbed the maximum amount of creatine, any excess is excreted in the urine unused. Some people do not receive any benefit from creatine supplements, although it is unclear as to why.
Creatine is best absorbed when taken with simple carbohydrates, such as that found in fruit juice.
There have been reports of dehydration, stomach cramping, muscle cramping and diarrhea associated with the use of creatine supplements. Creatine may interact with medications, so be sure to check with your doctor before combining creatine with any medications.