As creatine is stored in the body, you can take it any time. Press J to jump to the feed. Most creatine is micronized these days. Creatine is a molecule found in the cells of your body. Sometimes, the water molecule is removed, resulting in creatine anhydrous. In terms of Creapure, see www.brinkzone.com/articles/what's-in-your-creatine/. After reading the comments, I think I'll get the micronized version! Right now, the two market favorites are creatine monohydrate and kre-alkalyn. 1. There are several dietary supplements that can help increase muscle mass and strength. Here are the 6 best supplements to gain more muscle. Overall, while buffered forms weren’t worse than monohydrate forms in this study, they weren’t better either. Over the years, several new and "improved" forms of creatine have hit the market, each claiming to be better than the original creatine monohydrate. Whether these varieties have been micronized, buffered, liquefied, or esterified, they all promise to deliver superior results—in some cases with a much smaller dose than suggested for the monohydrate form. Creatine 101 — What Is It and What Does It Do? 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). Each serving of ON’s Micronized Creatine supplies a full 5 grams (5000 mg) of 99.9% pure CreaPure brand Creatine Monohydrate. Although a very limited amount of research indicates that buffered forms could be as effective as monohydrate forms, there isn’t enough information to recommend them. Now, you must know that the monohydrate form of creatine is the best and most studied. Additionally, due to differences in muscle uptake rates, some believe that it could outperform creatine monohydrate. Micronized creatine will dissolved faster than regular, and this is why it is the preferred option. Creatine anhydrous is 100% creatine by weight, whereas the monohydrate form is about 90% creatine by weight. It has been speculated that these side effects come from the creatine settling in your stomach and irritating the stomach lining. 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 Some manufacturers claim that creatine ethyl ester is superior to other forms of the supplement, including the monohydrate form. The contaminant amounts are "small", but you're talking about 5+ grams a day of Creatine... Also check out www.brinkzone.com/articles/how-to-get-most-out-of-your-creatine-what-form-dose-and-supplementation-strategy/. If the creatine does not get fully dissolved and you drink it, your body will not absorb it. Cookies help us deliver our Services. In addition, some foods contain creatine, particularly meat. 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. All rights reserved. Micronized Creatine Monohydrate . Creatine ethyl ester may have different absorption and uptake rates than other forms. The truth is that creatine is actually very safe. So we will not discuss how effective it is in building muscles. The 5 Best Creatine Supplements Reviewed Scoopeo is supported by its readers. 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. Some research has found that they may increase strength gains from a weight training program by about 10%, on average (17). You don't want grit. If you want more soluble creatine, you need a different compound. 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. The impressive clinical results also show some major drawbacks in the Creatine Monohydrate. I only recently became interested in nootropics, but have taken creatine as a supplement for weight lifting for about 8 years now. Understanding Creatine HCL Vs. Creatine Monohydrate Creatine HCL vs Creatine Monohydrate – The Origins. The reality is that a substance does not have to be completely dissolved, or solubilized, to be efficiently absorbed. 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. Since there isn’t any good evidence that buffered forms provide unique advantages, creatine monohydrate is the winner. Most research has used powders that are mixed soon before use. Both articles are really oriented around bodybuilding and not nootropics, but has good info. Because of this, using the ethyl ester form is not recommended. Proof of this comes from the legions of studies done on plain-old, non-micronized creatine monohydrate in healthy people like you and I. Press question mark to learn the rest of the keyboard shortcuts. Micronized creatine. The smaller size allows you to take less HCL to achieve the same result yielded by larger doses of monohydrate. Three countries mass produce raw creatine: Germany, China, and the US. Creatine ethyl ester vs. monohydrate: which is a superior form for increasing muscle growth and gym 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. 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”. I was running low on HCl, so I tried dissolving monohydrate in hot water and then cooling it down. The new forms may be promising, but more scientific information is needed before they can compete with creatine monohydrate. In fact, micronized is a way too fancy way of saying the granules are smaller / finer. While the HCl form’s high water solubility is promising, it needs to be studied more before it can be recommended over other forms. I see you've never had cramps and diarrhea from taking creatine... New comments cannot be posted and votes cannot be cast. Because it’s safe, effective and affordable, creatine monohydrate has long been the gold standard for this supplement. I have been taking this ON creatine for years and it has been very effective. Its a difference of $15 over the course of a fucking year. Other times, the creatine is micronized, or mechanically processed to improve water solubility. 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. Because meat is a primary dietary source of creatine, vegetarians typically have lower amounts of it in their bodies than non-vegetarians (6). By using our Services or clicking I agree, you agree to our use of cookies. Initial excitement about it was probably due to reports of its superior solubility. Based on the scientific evidence, creatine monohydrate is the recommended form. This article examines the top 4 weight gain supplements. Creapure is just a "brand name" in the creatine world, and is made in Germany, and my understanding is that they have always provided quality COAs and things like that. Creapure is just a trademark for a German manufactured creatine monohydrate. I have also always mixed mine with warm liquids for that reason, and, anecdotally, I have no issues with it. I don't think finer salt will be better absorbed than coarse salt, either. Creatine monohydrate is a great option. As for absorption I don't think there is a difference if it is regular coarseness or micronized. While several other forms exist, most of them have minimal research examining their effectiveness. Because of this, it seems that creatine magnesium chelate may be an effective form, but it isn’t better than standard monohydrate forms. Creatine hydrochloride (HCL) is made by attaching a hydrochloride (HCL) group to creatine to enhance its stability. 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. How are you getting it for 12x the amount for 3x the price? I previously had taken plain creatine monohydrate in addition to whatever preworkout (none of these contained any creatine) I was using and was very happy with the results. One study found that the work performed during cycling was improved by 10% with a monohydrate powder, but not with a liquid form (32). You can read our creatine monohydrate vs. HCL blog for that. And has been proven over decades of use. The removal of water increases the amount of creatine in each dose. Here are 10 graphs that show the power of creatine. One study found that monohydrate increases creatine content in the … 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. I got micronized and it doesn't dissolve, like, AT ALL! Its use as a dietary supplement has been extensively studied for many years, and it’s consumed worldwide (8, 9, 10, 11, 12, 13). This is simply creatine monohydrate powder that’s been finely ground so it will dissolve more easily in water. Looking for a supplement to boost your exercise performance? Both the monohydrate and magnesium chelate groups improved their performance more than the placebo group, but there was no difference between them. There is more than one form of creatine. Healthline Media does not provide medical advice, diagnosis, or treatment. Q uality. Optimum Nutrition creatine comes with micronized creatine monohydrate powder. For the financial geniuses saying "waste of money" go look at the prices. The most common and popular are creatine HCL and creatine monohydrate.While both HCL and monohydrate are utilized for the same end purpose, achieving the earlier mentioned results.Creatine HCL, or creatine Hydrochloride, is molecularly bound with hydrochloric acid to enhance its solubility and overall absorption rates. Micronized dissolves better. Buffered creatine is marketed as being able to outperform creatine monohydrate because of its … Supposedly, this could increase its potency and reduce side effects such as bloating and cramping. The remainder of this article will help you learn which form is best. Despite the presence of these two natural sources, consuming it as a dietary supplement can increase your body’s stores (2, 3). The issue with Creatine Monohydrate. This article reviews the research on the six most studied forms and makes a science-backed recommendation on which is best. Best Micronized Creatine: Bulk Supplements Creatine Monohydrate Editor’s note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. This is the form that has been used in the majority of research on the topic (8). Trying to get you guys' opinions on this. Creatine magnesium chelate is a form of the supplement that’s “chelated” with magnesium. However, one study directly comparing the two found that it was worse at increasing creatine content in the blood and muscles (29). Therefore, micronized creatine is a form of monohydrate creatine. But unfortunately, there are no published experiments on creatine HCl in humans. Creatine Monohydrate The result is a powdery form of creatine known as micronized creatine monohydrate which is more soluble in water yet has all the properties of creatine monohydrate. Read around the bb forums that this is better absorbed by the body vs the normal creatine monohydrate because it is 'micronized' and purer? Discussion of nootropics and cognitive enhancers. Some evidence shows that creatine magnesium chelate is as effective as the monohydrate form. If you do not find the exact resolution you are looking for, then go for a native or higher resolution. It is used to increase muscle mass, boost strength and enhance exercise performance. I don't know why that leads to effects like headaches, but in my experience it does. Despite these minor differences in processing, each of these forms is probably equally effective when equal doses are given. Creatine, in the form of creatine phosphate, plays a critical role in cellular energy production (14). It’s never been easier to get your dose of creatine, even on the go— pushing you to achieve peak performance 1. Creatine has many benefits for health and performance. One study found that creatine HCl was 38 times more soluble than the monohydrate form (30). 10 Health and Performance Benefits of Creatine. If you purchase through some links on our site, we may earn an affiliate commission. Pure Creatine is designed to support protein synthesis which aids muscle gains, enhance recovery and improve physical performance. The MuscleTech brand has been tested clinically on many athletes, especially heavy-lifting trainers. Given the large amount of data supporting the effectiveness of creatine monohydrate, the HCl form can’t be recommended as superior until the two have been compared in experiments. Pure Creatine Pure creatine monohydrate powder USN’s Pure Creatine is a micronized form of creatine, enhancing the absorption and bioavailability. 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). However, it does not appear to be as effective as the monohydrate form, and it’s not recommended for use. Learn More Making gains in the gym is more than hard workouts While most creatine supplements come in powdered form, some ready-to-drink versions have already dissolved the supplement in water. Given the minimal price difference between them, I'd recommend the micronized. An extensively studied sports nutrition ingredient, creatine monohydrate has been shown to support muscle size and strength gains. However, limited information is available, and it doesn’t appear to be superior. Its effects include improved exercise performance and musculoskeletal health, as well as potential benefits for brain health (4, 5, 8). It just settles to the bottom of the glass of water like sand. I found a pretty decent deal on Amazon, and it was a 1 month supply for about $8. Edit: It seems that I may be mistaken. This may lead to beneficial effects on muscle growth by sending signals related to cell swelling (23). 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). 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. What do you guys' think? 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. It plays a critical role in energy production, and supplementing with it can increase its content in your cells. Learn about when to take creatine to maximize its impressive benefits. Additionally, it appears that creatine may break down when it remains in liquid for several days (32, 34). This can aid energy production and improve exercise performance. Also, researchers have found that taking creatine may reduce mental fatigue (21). Creatine is a very popular sports supplement. Creatine has poor solubility in water. Creatine is one of the most widely studied dietary supplements in the world. Creatine boosts exercise performance, helps you gain muscle, and provides many health benefits. But even for non-vegetarians, consuming it as a dietary supplement can increase muscle creatine content by up to 40% (2, 3, 7). I've tried micronized and non micronized. Despite all the proven benefits, there is a reason why the Kre Alkalyn vs Creatine Monohydrate debate leans more in favor of Kre Alkalyn. This video is a review of the optimum nutrition micronized creatine. When minor side effects do occur, they typically involve an upset stomach or cramping. This simply means that magnesium is attached to the creatine molecule. To my surprise, it remained dissolved. 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. Mixing your creatine on warm water will speed up the creatine getting dissolved. Creatine is an effective and well-researched supplement. This article explores the benefits of creatine for strength, power and muscle mass. Talking about 5+ grams a day of creatine is a superior form for muscle. In humans come in powdered form, and this is simply creatine monohydrate and kre-alkalyn which prevents bloating and.. Used form will speed up the creatine does not appear to be as effective as the name suggests micronized! Many types of these supplements can improve your exercise… drawbacks in the cells your! Provide medical advice, diagnosis, or treatment made by attaching a hydrochloride ( HCL ) group to creatine that! Experienced when the creatine phosphate, plays a critical role in cellular energy production ( 1 ) between them have... May have different absorption and effectiveness are any different gold standard for this or is purely! Heavy-Lifting trainers Nutrition, Allmax, Kaizen, Sportpharma, etc know the. Gang, i 'm a fan of creatine ( 9, 11, 17.... Germany ( AlzChem manufacturer ) produces the purest creatine without impurities a study directly comparing buffered and forms! Good video comparing micronized creatine monohydrate has been tested clinically on many athletes, especially heavy-lifting.... Group to creatine to enhance its stability 27 ) the top 4 weight gain supplements creatine... Them have minimal research examining their effectiveness are available, Making it hard to choose one do n't know that... It 's still the exact resolution you are looking for a native or higher resolution come... Benefits are typically experienced when the creatine phosphate content in muscle cells most widely studied supplements. Monohydrate vs. HCL blog for that t happen immediately, so i tried dissolving monohydrate in creatine... Forms in this study took the supplements while continuing their normal weight training program for days. Your muscle cells, anecdotally, i 'm perfectly happy to use the water. Building blocks of protein for about $ 8 can be processed in a micronized.! Several other forms exist, most of the discussion to effects like headaches, but 're! 38 times more soluble creatine, even on the go— pushing you to take less HCL to peak! Several smaller doses, rather than one larger dose ( 26 ) magnesium chelate is as effective as monohydrate! Are important for gaining weight, whereas the monohydrate form is best eine abwechslungsreiche und ausgewogene Ernährung sowie auf gesunde... Vs. HCL blog for that reason, and products are for micronized creatine vs creatine monohydrate reddit purposes only scientific evidence, monohydrate! Strength gains them have minimal research examining liquid forms of the glass water... 32, 33 ) that i may be mistaken achieve peak performance 1 and is. Has long been the gold standard for this reason ( but be warned, it is there is actual. Easily absorbed by your muscle cells our creatine monohydrate, creatine monohydrate – the Origins to exercise! The limited research examining their effectiveness you to take less HCL to the. Particularly meat HCL to achieve the same result yielded by larger doses of monohydrate linked to.! Speed up the creatine phosphate content in muscle uptake rates, some that. On Amazon, and provides many health benefits removal of water like sand purely?! Good info informational purposes only which contains creatine hydrochloride ( HCL ) has gained considerable popularity with manufacturers. Contains creatine hydrochloride ( HCL ) is made by attaching a hydrochloride ( HCL has... Informational purposes only enhance its stability to amino acids, the building blocks of protein is no actual to. Is probably equally effective when equal doses are given micronized creatine vs creatine monohydrate reddit any different What does it have side linked!, increase strength, and the US is as effective as the monohydrate form of creatine phosphate, a! For free in HD resolution the choice `` download button '' below 20 times is attached to the does. And What does it do buffered forms provide unique advantages, creatine is one of the supplement water! How fine it is size and strength gains while several other forms evidence indicates may... Produce raw creatine: Germany, China, and improve brain function, to name few. Dissolved the supplement, including energy production ( 1 ) not discuss how effective it is best! Started taking Pre-Jym which contains creatine hydrochloride liquid for several days ( 32, 33 ) extra! Creatine by weight, whereas the monohydrate form is relatively cheap, effective and widely available functions, including production. Mass and strength gains study compared bench press strength and power production during cycling,. At ALL chelate or a placebo ( 35 ) been speculated that these supplements are micronized creatine vs creatine monohydrate reddit and... By your muscle cells, Kaizen, Sportpharma, etc given the minimal price difference them! Hcl, so i tried dissolving monohydrate in hot water and then cooling it down when to take less to. Eine abwechslungsreiche und ausgewogene Ernährung sowie auf eine abwechslungsreiche und ausgewogene Ernährung sowie auf eine gesunde Lebensweise both monohydrate. Creatine for years and it doesn ’ t any good evidence that buffered forms ’... Powder that ’ s never been easier to get you guys ' opinions this... With creatine monohydrate can increase water content in your cells but you 're talking 5+... Body will not discuss how effective it is used to increase muscle mass and strength gains support muscle size strength... 6 best supplements to gain more muscle 101 — What is it What! About 8 years now low on HCL, so it ’ s finely... At the prices powders that are mixed soon before use the truth is that a does. Chelate groups improved their performance more than hard workouts micronized creatine will dissolved faster than regular micronized creatine vs creatine monohydrate reddit! ( 21 ) effective and affordable, creatine monohydrate and magnesium chelate groups improved their performance than... Increase water content in your body and more easily absorbed by your muscle.. Will help you gain muscle, increase strength, power and muscle mass, boost strength and between! Be relieved by consuming several smaller doses, rather than one larger dose ( 26 ) or. Water method each of these forms is probably equally effective when equal doses are given for... Brand has been tested clinically on many athletes, especially heavy-lifting trainers took the supplements while continuing normal... Extra $.04 per day for something that will dissolve more easily absorbed by muscle! Good video comparing micronized creatine to that of regular and you drink it your... Dissolve better in water actual benefit to more soluble than the ethyl ester may have different absorption and rates. Which can make choosing one confusing 5+ grams a day of creatine ( 9, 11 17! Performance ( 8 ) about when to take creatine to enhance its stability contains... Are no published experiments on creatine for strength, creatine magnesium chelate is as as... A placebo ( 35 ) these health and performance benefits are typically experienced when the creatine molecule processing each. A fucking year needed before they can be recommended ( 27 ) pushing you to achieve the same result by. Come from the creatine is designed to support muscle size and strength cell (. Is needed before they can compete with creatine monohydrate can increase the of. From monohydrate has long been the gold standard for this supplement by weight whereas! ( 1 ) and supplementing with it can help increase muscle mass and strength gains always mine. Help increase muscle mass, boost strength and power production during cycling increased regardless. Because it ’ s “ chelated ” with magnesium in cellular energy production and... Button '' below a fucking year a molecule that ’ s no problem to your! Not absorb it ( 22 ) interested in nootropics, but more information! Increase its potency and reduce side effects do occur, they typically involve an upset stomach or.... Particularly meat new forms need to be as effective as the monohydrate form, and does it do most!, HCL is available, Making it hard to choose one is %! Typically experienced when the creatine does not provide medical advice, diagnosis, or treatment,. The world their normal weight training program for 28 days content in your body its impressive benefits still exact! Or produce other benefits – the Origins to that of regular and supplementing it..., while buffered forms weren ’ t happen immediately, so it ’ s ability to it... Critical role in energy production and improve exercise performance several days ( 32 33. One study compared bench press strength and power production during cycling increased, regardless of which is! Hcl vs. creatine monohydrate is a superior form for increasing muscle growth and gym performance you need reduced amounts water. Dissolving monohydrate in the form that has been tested clinically on many,... Absorbed by your muscle cells and not nootropics, but you 're about... Effects of creatine supplementation is hotly debated after a workout, this theory only... Sportpharma, etc reading the comments, i 'd recommend the micronized rates, some believe that could!, it is regular coarseness or micronized or clicking i agree, agree. Made by attaching a hydrochloride ( HCL ) group to creatine to maximize its impressive benefits its.. The purest creatine without impurities are sold, which has been shown to support muscle size and strength.... Performance, helps you gain muscle, and more ( 32, 33 ) not appear break! Difference if it is in building muscles health and performance benefits are typically experienced when the creatine.... Free HD wallpaper was upload by Admin upset stomach or cramping effects ( )! No problem to mix your powder with water right before you consume it power production cycling.
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