Each serving of ON’s Micronized Creatine supplies a full 5 grams (5000 mg) of 99.9% pure CreaPure brand Creatine Monohydrate. The new forms may be promising, but more scientific information is needed before they can compete with creatine monohydrate. Some manufacturers claim that creatine ethyl ester is superior to other forms of the supplement, including the monohydrate form. Based on the scientific evidence, creatine monohydrate is the recommended form. Here is a good video comparing micronized creatine to that of regular. Bench press strength and power production during cycling increased, regardless of which form was taken. The problem that creatine monohydrate has with dissolving isn't that it needs to be micronized, but that it just isn't very water soluble compared to the size of dosage that you need. While several other forms exist, most of them have minimal research examining their effectiveness. To put it bluntly, you fart (and with creatine GI problems, a fart may be a shart...you never know...) and poop a lot less with micronized. Read around the bb forums that this is better absorbed by the body vs the normal creatine monohydrate because it is 'micronized' and purer? All rights reserved. Creatine, in the form of creatine phosphate, plays a critical role in cellular energy production (14). Creatine ethyl ester may have different absorption and uptake rates than other forms. Creatine Citrate and Creapure (Micronized Creatine) – the creatine molecules are broken up (micronized) to allow more surface area, thought to increase absorption and reduce side effects of taking creatine monohydrate or hcl; ... we would say the winner in this battle is creatine monohydrate vs hcl. Optimum Nutrition creatine comes with micronized creatine monohydrate powder. Creatine absorption has never been a problem at the gut level. The MuscleTech brand has been tested clinically on many athletes, especially heavy-lifting trainers. This simply means that magnesium is attached to the creatine molecule. Some research has found that they may increase strength gains from a weight training program by about 10%, on average (17). If you do not find the exact resolution you are looking for, then go for a native or higher resolution. An extensively studied sports nutrition ingredient, creatine monohydrate has been shown to support muscle size and strength gains. Unlike creatine monohydrate, HCL is available in a micronized form. One study compared bench press strength and endurance between groups consuming creatine monohydrate, creatine magnesium chelate or a placebo (35). But unfortunately, there are no published experiments on creatine HCl in humans. Our website services, content, and products are for informational purposes only. Right now, the two market favorites are creatine monohydrate and kre-alkalyn. Micronized Creatine Monohydrate . I got micronized and it doesn't dissolve, like, AT ALL! Learn More Making gains in the gym is more than hard workouts main source of energy for sporting activities which require short bursts of high intensity exercise – this being an important factor for power based sports such as powerlifting Micronized creatine will dissolved faster than regular, and this is why it is the preferred option. If you want more soluble creatine, you need a different compound. Pure Creatine Pure creatine monohydrate powder USN’s Pure Creatine is a micronized form of creatine, enhancing the absorption and bioavailability. Biofinest Creatine. Creatine boosts exercise performance, helps you gain muscle, and provides many health benefits. © 2005-2021 Healthline Media a Red Ventures Company. Looking for a supplement to boost your exercise performance? When minor side effects do occur, they typically involve an upset stomach or cramping. It just settles to the bottom of the glass of water like sand. Overall, while buffered forms weren’t worse than monohydrate forms in this study, they weren’t better either. Creatine hydrochloride (HCl) has gained considerable popularity with some manufacturers and supplement users. Given the minimal price difference between them, I'd recommend the micronized. But, that’s not the end of the discussion. It can help you gain muscle, increase strength, and improve brain function, to name a few. Additionally, due to differences in muscle uptake rates, some believe that it could outperform creatine monohydrate. Creatine has poor solubility in water. Discussion of nootropics and cognitive enhancers. It’s never been easier to get your dose of creatine, even on the go— pushing you to achieve peak performance 1. Any new forms need to be compared to it before they can be recommended (27). The remainder of this article will help you learn which form is best. Micronized dissolves better. Download this image for free in HD resolution the choice "download button" below. Because of this, it seems that creatine magnesium chelate may be an effective form, but it isn’t better than standard monohydrate forms. There is more than one form of creatine. I'm a fan of Creatine HCl for this reason (but be warned, it is very sour). Pure Creatine is designed to support protein synthesis which aids muscle gains, enhance recovery and improve physical performance. It was based on an old article back in the 90's, but I believe it's why Creapure has a pretty good name. So we will not discuss how effective it is in building muscles. Despite these minor differences in processing, each of these forms is probably equally effective when equal doses are given. Creatine has many benefits for health and performance. These side effects may be relieved by consuming several smaller doses, rather than one larger dose (26). To my surprise, it remained dissolved. Understanding Creatine HCL Vs. Creatine Monohydrate Creatine HCL vs Creatine Monohydrate – The Origins. I have been taking this ON creatine for years and it has been very effective. I have also always mixed mine with warm liquids for that reason, and, anecdotally, I have no issues with it. Creatine monohydrate is the form used in most of the clinical studies on creatine. Thanks everyone! While most creatine supplements come in powdered form, some ready-to-drink versions have already dissolved the supplement in water. Micronized Creatine. You can read our creatine monohydrate vs. HCL blog for that. Mixing your creatine on warm water will speed up the creatine getting dissolved. I believe, for people who want to stick with what's been proven and works, micronized creatine is best over monohydrate with the same effects and less of the side effects. This article explores the benefits of creatine for strength, power and muscle mass. One study found that creatine HCl was 38 times more soluble than the monohydrate form (30). But even for non-vegetarians, consuming it as a dietary supplement can increase muscle creatine content by up to 40% (2, 3, 7). Creatine is a molecule found in the cells of your body. Creatine won't dissolve in water regardless of how fine it is. A year's supply is like $30. While diet and exercise are important for gaining weight, certain supplements may also help. This can aid energy production and improve exercise performance. Now, you must know that the monohydrate form of creatine is the best and most studied. But for the price difference, I'm perfectly happy to use the hot water method. One study found that monohydrate increases creatine content in the … This is a good point when suggesting that a hot beverage may decrease some of the intestinal concerns of taking creatine monohydrate, but why choose such a poor method to begin with. It is used to increase muscle mass, boost strength and enhance exercise performance. The patented production method used to produce this creatine yields a tasteless, odorless powder that mixes easily into water or juice, and does not readily settle to the bottom. So maybe micronized creatine monohydrate will dissolve more readily. However, a study directly comparing buffered and monohydrate forms found no differences in regards to effectiveness or side effects (31). While it does indeed dissolve quickly and easily, there’s no reason to believe it works any better than regular creatine monohydrate once it’s in your body. There are many myths regarding the safety and side effects of creatine. Creapure is just a trademark for a German manufactured creatine monohydrate. This means that most of creatine’s beneficial effects, such as improved upper and lower body exercise performance, have been observed almost exclusively when creatine monohydrate was used (15, 16). Creatine anhydrous is 100% creatine by weight, whereas the monohydrate form is about 90% creatine by weight. Creatine monohydrate appears to be better than the ethyl ester and liquid forms of creatine (9, 11, 17). Micronized creatine. Creatine is an effective and well-researched supplement. This video is a review of the optimum nutrition micronized creatine. I only recently became interested in nootropics, but have taken creatine as a supplement for weight lifting for about 8 years now. This means that it will be broken down quicker in your body and more easily absorbed by your muscle cells. A large amount of research indicates that it’s safe and effective, and new forms of the supplement should be compared to it. Its effects include improved exercise performance and musculoskeletal health, as well as potential benefits for brain health (4, 5, 8). Others have stated that improvements in strength are about 5% for chest exercises like bench press and about 8% for leg exercises like squats (15, 16). Initial excitement about it was probably due to reports of its superior solubility. With that said, there is no actual benefit to more soluble creatine unless you have side effects from monohydrate. Grit is bad, great for GI problems. Additionally, the monohydrate form is relatively cheap, effective and widely available. Both the monohydrate and magnesium chelate groups improved their performance more than the placebo group, but there was no difference between them. We know the ladies can be skeptical (And for good reason) when it comes to supplementation sometimes but there’s nothing sketchy about Biofinest creatine and the ingredients are purely creatine monohydrate (No worries of big muscles or mysterious weight gain).It’s pure, lab-tested, FDA approved and there is nothing in this powder besides creatine monohydrate. That’s because it’s involved in the formation of adenosine triphosphate (ATP), which is a major source of cellular energy. However, it comes in more than one form, so those looking to start cashing in on the benefits it offers might have some trouble deciding on which form to turn to. They do not seem to improve exercise performance or produce other benefits. Healthline Media does not provide medical advice, diagnosis, or treatment. This can improve exercise performance and may even help combat disease (4, 5). Creatine monohydrate is the most studied and most commonly used form. It’s backed by the strongest research, with studies demonstrating its effectiveness at increasing your body’s stores and improving exercise performance. The removal of water increases the amount of creatine in each dose. Both articles are really oriented around bodybuilding and not nootropics, but has good info. The impressive clinical results also show some major drawbacks in the Creatine Monohydrate. Ever since creatine monohydrate made its way onto the bodybuilding scene in the 1990’s, supplement companies have been rushing to find the next “big thing”. 10 Graphs That Show the Immense Power of Creatine, How Creatine Helps You Gain Muscle and Strength, 5 Reasons Why Creatine Monohydrate Is the Best. I found a pretty decent deal on Amazon, and it was a 1 month supply for about $8. Consuming creatine supplements can increase the amount of it in your cells. This article explains how creatine can improve your exercise…. There are several dietary supplements that can help increase muscle mass and strength. Edit: It seems that I may be mistaken. The reality is that a substance does not have to be completely dissolved, or solubilized, to be efficiently absorbed. Several brands use Creapure such as Prolab, Optimum Nutrition, Allmax, Kaizen, Sportpharma, etc. Creatine is a very popular sports supplement. So unless you have negative side effects from monohydrate, or are mixing up a drink and don't want it to be gritty, non-micronized monohydrate will do at least as well as any other form of creatine currently known. This is simply creatine monohydrate powder that’s been finely ground so it will dissolve more easily in water. If you purchase through some links on our site, we may earn an affiliate commission. I always understood that the "micronized" versions helped it dissolve better in water, and helped to reduce some of the gas/bloating that is associated with creatine sometimes. The issue with Creatine Monohydrate. In terms of Creapure, see www.brinkzone.com/articles/what's-in-your-creatine/. While creatine is well-recognized by sport scientists and athletes as one of the most effective supplement ingredients you can take to promote muscle growth and strength gains, there can be a few issues with the standard form of creatine known as creatine monohydrate. It plays a critical role in energy production, and supplementing with it can increase its content in your cells. Participants in this study took the supplements while continuing their normal weight training program for 28 days. However, it does not appear to be as effective as the monohydrate form, and it’s not recommended for use. Since hitting the sports supplement market 20 years ago, creatine monohydrate supplements have become one of the most popular muscle building and performance enhancing products. Creatine ethyl ester vs. monohydrate: which is a superior form for increasing muscle growth and gym performance? Fortunately, a large amount of research indicates that creatine is safe to consume, and no serious side effects have been reported with its use (24, 25). Furthermore, some research has reported that it can improve sprinting and swimming performance, but other research has failed to demonstrate consistent benefits (12, 18, 19, 20). Because meat is a primary dietary source of creatine, vegetarians typically have lower amounts of it in their bodies than non-vegetarians (6). Some people are skeptical of the quality of the "no name" stuff manufactured in China and other places, but it is really a personal preference. Here are the 6 best supplements to gain more muscle. Based on the research, this is the recommended way to consume creatine supplements. Creatin Monohydrat (micronized creatine monohydrate) 3 g: 100 g: Zutaten 100% Creatin Monohydrat Hinweis Nahrungsergänzungen stellen keinen Ersatz für eine ausgewogene Ernährung dar. Because of this, using the ethyl ester form is not recommended. I was running low on HCl, so I tried dissolving monohydrate in hot water and then cooling it down. This article examines the top 4 weight gain supplements. Micronization simply improves that. This is the form that has been used in the majority of research on the topic (8). Creatine monohydrate is a great option. 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