From the Guidelines
Creatine monohydrate micronization offers several benefits for athletic performance and muscle development, with a recommended dosage of 3-5 grams daily, and users can expect modest increases in strength, power output, and muscle mass when combined with appropriate training, as supported by the most recent study 1. The benefits of creatine monohydrate micronization include improved performance during high-intensity, short-duration activities like weightlifting and sprinting, due to increased phosphocreatine stores in muscles, allowing for more rapid regeneration of ATP (adenosine triphosphate), the primary energy currency of cells. Some key points to consider when using creatine monohydrate micronization include:
- Micronized creatine has smaller particles than regular creatine monohydrate, which improves dissolution in liquids and may enhance absorption.
- The supplement works by increasing phosphocreatine stores in muscles, allowing for more rapid regeneration of ATP.
- Users can expect modest increases in strength, power output, and muscle mass when combined with appropriate training.
- For best results, mix creatine with water or juice and consume it consistently every day, ideally with a meal containing carbohydrates to enhance uptake.
- Most people notice benefits within 2-4 weeks of consistent use.
- Side effects are minimal but may include water retention in the initial weeks.
- Those with pre-existing kidney conditions should consult a healthcare provider before starting supplementation, as creatine monohydrate micronization may affect the assessment of glomerular filtration rate (GFR) by alteration of exogenous creatinine generation, as noted in a study 1. It is essential to note that the use of dietary supplements, including creatine monohydrate micronization, may have unintended effects on kidney function, particularly in individuals with pre-existing kidney conditions, and therefore, it is crucial to consult a healthcare provider before starting supplementation, especially for those with a history of kidney disease or kidney donation, as highlighted in studies 2 and 1.
From the Research
Benefits of Creatine Monohydrate Micronization
- Increased muscle creatine content, which can improve high-intensity exercise capacity 3
- Enhanced postexercise recovery, injury prevention, rehabilitation, and potential neurologic benefits 4
- Improved muscular strength, endurance, and power output 5
- Increased lean muscle mass and exercise capacity when used with short-duration, high-intensity exercise 4, 6
- Potential to speed up recovery time between bouts of intense exercise by mitigating muscle damage and promoting the faster recovery of lost force-production potential 6
- Increased maximal strength, maximal work output, power production, sprint performance, and fat-free mass 6
Key Findings
- Creatine monohydrate supplementation has been consistently reported to increase muscle creatine content and improve high-intensity exercise capacity 3
- Buffered creatine monohydrate did not promote greater changes in muscle creatine content, body composition, or training adaptations than creatine monohydrate 3
- Polyethylene glycosylated creatine supplementation improved muscle strength to the same extent as creatine monohydrate, but did not alter body mass, power output, or endurance 5
- Creatine supplementation has not consistently been shown to enhance performance in exercise tasks dependent on anaerobic glycolysis or aerobic glycolysis, but additional research is warranted 7
Safety and Efficacy
- Short-term creatine supplementation appears to be safe and well-tolerated in healthy individuals 3, 4, 7
- Chronic creatine supplementation, in conjunction with physical training involving resistance exercise, may increase lean body mass, but confirmatory research data are needed 7
- Creatine supplementation up to 8 weeks has not been associated with major health risks, but the safety of more prolonged creatine supplementation has not been established 7