What we want is pure creatine. But countless brands with various formulas can confuse us to pick an inappropriate one while comparing micronized creatine vs monohydrate.
Manufacturing companies sometimes alter the ingredients to produce creatine that would be more effective with fewer adverse reactions.
However, confusion remains about deciding on a single pack. And when you start comparing ingredients with texture, things simply get more complicated.
Yes, you get it right. I am talking about the differences between micronized creatine and monohydrate.
Micronized creatine is very thinly milled into smaller particles, typically with a diameter of 10 microns or less. It is 20 times smaller than creatine monohydrate, more soluble, and easily absorbed by the body. On the other hand, monohydrate is more effective than its micronized counterparts.
But both creatine and any other type are all the same with the same function but varying results. Find out more about the differences that could help you in your decision-making.
Micronized Creatine vs Monohydrate: The Breakdown
|Micronized Creatine||Creatine Monohydrate|
|Texture||Powder creatine with tiny micronized particles.||Creatine powder with larger particles.|
|Solubility||Easily soluble in any liquid without lumps.||Difficult to mix with liquid, causing lumps.|
|Bioavailability||Dissolves faster for easy absorption.||Slower to absorb.|
|Effectiveness||Effectiveness is lower.||Highly effective for maximum benefits.|
|Available forms||Available only in powder form.||Available as powder, pills, and gummies.|
|Dosage||A typical dose of micronized creatine is around 2.5 grams per day.||A regular dose of creatine monohydrate is 5 grams per day.|
|Taste and Mixability||More palatable and easier to mix into beverages than creatine monohydrate.||Chemical taste unless flavored.|
The micronized version of creatine absorbs faster, giving you a quick burst of energy. However, the availability and price range can be an issue. But if you prefer better taste over effectiveness, this should be your top choice before hitting the gym.
Micronized creatine offers a lot of energy for heavy training and improvement in overall performance. It also increases metabolism and muscle size. However, it still falls behind monohydrates in providing the benefit faster and more efficiently.
Due to its thin texture, micronized creatine dissolves easily, making it a perfect solution with any liquid. This further increases absorption. Since it is more soluble, it creates less mess. You also need less amount for a drink.
- A pure form of creatine micronized into microscopic particles.
- More soluble in water and other liquids for increased absorption and metabolism.
- Offers muscle mass and an increase in strength with easier digestion.
- It may cause negative reactions like bloating, dizziness, irregular heartbeat, and in severe cases, diarrhea.
- Expensive and not always available.
Creatine monohydrate is the most widely used among bodybuilders and athletes. It is proven by various studies and compound testing that creatine is safe and the most effective for both men and women.
Consumers can gain enough energy for prolonged training to improve performance. Only 5g per day makes you strong enough for heavy workout sessions. Monohydrate is available in powder, pills, or capsule form and is suitable to mix with any drink of your choice, except caffeine and alcohol.
Creatine monohydrate is proven to be the safest and most effective to offer a lot of energy for heavy training and improvement in overall performance. It also increases metabolism and muscle size.
This one has larger particles than the micronized one, so it dissolves slower. It is also difficult to mix it with any liquid to make a solution is also difficult. You will need more water to dissolve and absorb it.
- Helps to gain more strength and endurance from injuries.
- Leads to an increase in muscle mass.
- Proven by nutritional organizations as safe to consume.
- Suitable for use for around 5 years without any severe health issues.
- Easily available and affordable.
- It may cause a little weight gain.
- Some common side effects are cramps, dehydration, stomach issues, nausea, etc.
Best Micronized Creatine
The best one you can find is from Optimum Nutrition Micronized Creatine Monohydrate. It has 5g in each serving, ideal for everyday intake. Besides, it is specially formulated for better absorption.
You can mix the powder with any drink you like for taste. Consumers appreciate that the powder has no flavor or additional ingredients other than creatine. So, it doesn’t taste as bad as other powdered ones.
How Much Do You Need Per Day?
The required and safe dose is the same for all types of creatine, including micronized creatine. You need to start with a loading phase of 20 g for around a week. To avoid any stomach problems, you can split the dose throughout the day to prevent any stomach problems to avoid any stomach problems.
After that, take any amount from 2 to 10g every day for the next 16 weeks or more. However, the ideal amount is 5g to absorb creatine well and gain maximum benefits.
Which One to Choose?
Both have their advantages and disadvantages, so it depends on your preferences. You can choose either for the same benefits if it suits your needs. Monohydrate is an excellent option if you want something cheap and more efficient.
But if you are worried about digestive issues, take micronized creatine to make a quicker solution and easy digestion.
Different Forms of Creatine
Creatine has different compositions, so manufacturers create various forms of creatine to suit our needs.
Each one has different elements, solubility, and effectiveness. Some even have ingredients that improve absorption for people with intestinal issues. Others will also remove the need for any loading phases.
But they all have the same function: providing energy and strength to increase muscle mass.
- Creatine Monohydrate
- Micronized Creatine
- Buffered Creatine
- Creatine Ethyl Ester (CEE)
- Creatine Serum
- Effervescent Creatine
- Creatine Citrate
- Creatine Magnesium Chelate
- Tri & Di Creatine Malate
- Creatine Kre-Alkalyn
- Creatine Orotate
The best choice is always monohydrate with 98.9% pure creatine, but HCL, ethyl ester, and micronized creatine are also pretty close to it in case of benefits and effectiveness.
Which Ones Should You Avoid?
Creatine is also available as liquid creatine, which is easier to intake since the bottle already has the mix to drink. However, this one isn’t a good choice.
Since the product is in liquid form, it won’t last long. It is more susceptible to waste. Besides, the liquid form also loses most of the beneficial elements that are supposed to be in the powdered form. So, this isn’t as effective as the others.
You should also avoid creatine that isn’t approved by healthcare organizations or is new.
Why is micronized creatine a good choice?
Micronized creatine is an excellent form of creatine that can help you build bigger muscles. If you suffer from digestive distress, this can be a better form for daily intake. The thin particles are more soluble and safe to take before a workout.
Is micronized creatine a Pre-workout?
If you want a pre-workout supplement, you can easily use micronized creatine. It is usually taken 30 minutes before a workout session for a boost up. Since it absorbs faster, it will function fast enough to energize you.
While all types of creatine have small particles for the powder, micronized differs from all others due to its even smaller particles. It was designed especially to help with digestion. So, compared to monohydrates, micronized ones have tiny particles and are only in powder form for instant intake.
No timing is specified, but micronized creatine works best when taken some time before a training session. But monohydrate has the same effect before and after a workout. But by taking both of them, you will reach your goals of gaining strength.
You will find almost all in the supplement salon blog, no matter what you want to know about creatine or other dietary supplements.
I started my professional career as a sports medicine consultant in Rola, Missouri. My primary role was to suggest suitable supplements for my patients according to their pre-existing conditions and lifestyle goals. I believe a healthy lifestyle is the most important if you want to make your life really meaningfull.