Micronized creatine is creatine that has particles up to 20 times smaller than normal creatine. The purpose of micronized creatine is that the smaller particles of creatine absorb better into your liquid. Then you won’t have clumps of creatine in the bottom of your glass that you can’t drink.
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What manufacturers claim about micronized creatine is that because the particles are smaller, your body will absorb more creatine. The thing is, there is no scientific data to support this claim.
It may seem like a logical leap, but there is no way to say for sure without scientific studies to show how much creatine the body is absorbing.
What is creatine?
Creatine is an amino acid and it is found literally in every muscle in the human body. What’s interesting is that creatine is not derived from protein. Protein is often given all of the credit for the energy produced in muscles. Without creatine however, there would be no energy production!
According to the Mayo Clinic, creatine is synthesized naturally in the human body. What’s more, the skeletal muscle contains about 95% of the creatine that is found in the human body.
Creatine is found in meat and fish while trace amounts are present in fruits and veggies. It is important to note that while you can’t get the proper amount of creatine in your diet, the body does synthesize it naturally. Therefore, you don’t need to get it from the foods you eat.
The reason that this is important to know is that some supplement companies will push the necessity of creatine in a supplement because you don’t get enough from your diet. This is not to say that taking a supplement is bad, you just don’t have to have a supplement for your body to be well stocked with creatine.
As an athlete, should I be taking micronized creatine supplements?
A lot of athletes take creatine because it is suppose to provide them with more energy during workouts as well as games. The truth is that there are very few studies to back up these claims but many sports doctors still recommend creatine supplements to athletes.
According to the National Institutes of Health, a creatine deficiency can lead to neurological damage as well as cell damage. They do point out that a deficiency is rare, so most people don’t have to supplement for this reason.
Because of the lack of data, you will want to consider the anecdotal information that is available. What this means is that you need to look to the people who use creatine and see what they have to say about their experiences supplementing with creatine.
Given the number of athletes who do supplement, there is certainly cause to believe that creatine will provide a benefit. Because of the overall safety associated with creatine use, it wouldn’t hurt to try and see if you found a benefit for yourself.
Are there side effects to using micronized creatine?
The first thing that you need to understand is that you will find many manufactures claim that there are no known side effects to using micronized creatine. The problem is, this just isn’t true, according to the Mayo Clinic.
Some reported side effects of using micronized creatine are:
- General stomach upset
- Allergic reaction
- Loss of appetite
- Muscle cramps
- Muscle tears
- Weight gain
- Electrolyte imbalance
In addition, there have been some reports of kidney damage due to long term creatine use. In these cases, athletes participated in long term loading of creatine, which means they consistently took more than the recommended dose of creatine every day.
Interestingly, long term loading of creatine has also led to an increased production of formaldehyde in the body. This can lead to serious side effects and even death!
If you have diabetes, liver diseases, kidney disease, are pregnant or nursing, creatine can cause side effects. With these preexisting conditions, creatine can even cause permanent damage to the body. Creatine supplements are not recommended if you have any of these conditions.
Where can I buy micronized creatine?
Micronized creatine can be found in any vitamin store. In addition, the internet is an excellent source for buying micronized creatine. Shopping online allows you to make comparisons between products that you couldn’t make elsewhere.
Because the prices between manufactures and even stores can vary so widely, and given the cost of supplements such as these, comparing prices makes economical sense.
Use the supplement finder to compare micronized creatine products today!