I frequently read advertisements for "micronized" creatine which is supposedly more pure, easier to absorb, and more effective than regular creatine. Is there any validity to this claim?
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The most comprehensive answer I've found to this is at BodyBuilding.com. Essentially, standard creatine won't make you retain water like micronized creatine, and the standard creatine is used continuously, whereas the micronized creatine should be used in a load-maintain-unload cycle. The lack of water retention will change the look of the muscle you are building to be less soft if you're using standard creatine, as well as lowering your weight/size. |
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Something most people are not aware of is the fact that in order to take advantage of creatine, the creatine powder must be dissolved in water. For this, you simply mix the creatine in your glass of water and mix until it gets completely dissolved. Micronized creatine will dissolved faster than regular, and this is why it is the preferred option. Mixing your creatine on warm water will speed up the creatine getting dissolved. If the creatine does not get fully dissolved and you drink it, your body will not absorb it. Here is a good video comparing micronized creatine to that of regular. http://www.youtube.com/watch?v=-OJvXzP39rg |
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