Micronized Creapure Creatine Monohydrate
Also known as: Creatine Monohydrate, Micronized Creatine, Creapure Creatine, Creatine, Micronized Creatine Monohydrate
Overview
Creatine monohydrate is a naturally occurring compound primarily located in muscle tissue, sourced largely from dietary intake of products like meat, fish, and eggs. It is available in a refined form called micronized creatine monohydrate, which has smaller particle sizes, enhancing its solubility and digestion. Research highlights its effectiveness in improving muscle performance during high-intensity, short-duration exercises and in promoting muscle hypertrophy through resistance training. Its prominence in sports nutrition is attributed to its strong safety profile and performance-enhancing effects, establishing it as one of the most thoroughly studied supplements.
Benefits
Creatine monohydrate boasts various evidence-based benefits. Primarily, it supports muscle hypertrophy during resistance training, with a trivial to small impact observed. It significantly enhances performance in high-intensity exercises by boosting phosphocreatine stores, while also supporting cognitive functions, particularly memory and processing speed across different age groups. Research indicates that younger populations tend to experience more significant muscle gains than older individuals. It's worth noting, however, that increases in lean body mass may also involve some muscle water retention. Overall, the breadth of studies underscores its effectiveness across demographics and exercise modalities.
How it works
Creatine supplementation elevates intramuscular levels of creatine and phosphocreatine, crucial for ATP regeneration during short bursts of high-intensity effort. This metabolic enhancement improves energy availability for physical activities. The micronization process enhances the compound's solubility and absorption in the body, promoting efficient uptake and subsequent improvements in both muscular and cognitive functions.
Side effects
While creatine monohydrate is generally considered safe, users may experience some side effects. The most common is transient water retention, observed in over 5% of users at the beginning of supplementation. Gastrointestinal issues, including diarrhea, cramping, and nausea, are noted in 1-5% of individuals, especially during loading phases. Although rare, higher doses or prolonged use could potentially affect liver and kidney function. There are no significant drug interactions reported; however, those with existing renal or liver conditions should consult a healthcare professional prior to use. Pregnant and breastfeeding women are advised against using creatine due to a lack of safety data.
Dosage
The minimum effective dosage for micronized creatine monohydrate is approximately 0.03 g/kg/day for maintenance. Athletes often undergo a loading phase of about 0.3 g/kg/day for 5-7 days to quickly saturate muscle creatine stores. After the loading phase, an optimal daily dose ranges from 3 to 5 grams. Doses exceeding 20 grams daily typically do not provide additional benefits. Creatine may be taken at any time, yet it is commonly consumed before and post-workout to maximize its effects. The micronized variant further enhances solubility and absorption, making adequate hydration important for its efficacy.
FAQs
Is creatine safe for everyone?
Creatine is generally safe for healthy individuals, but those with kidney or liver issues should consult a healthcare provider before use.
When is the best time to take creatine?
Creatine can be taken at any time, although it is often recommended to take it before and after workouts for optimal benefits.
What results can I expect from creatine supplementation?
Expect improved muscle performance, enhanced hypertrophy with resistance training, and potential cognitive benefits.
Does creatine cause significant weight gain?
Creatine may lead to temporary weight gain due to water retention in muscles rather than an increase in lean mass alone.
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