Creatine was originally discovered in the 1800s, and has gained popularity as a nutritional supplement since the 1990s. Found naturally in the body’s muscle tissue, supplements containing creatine were linked to improved athletic performance through increased strength and power in high-intensity exercise. But eventually, micronized creatine was developed to decrease the side effects associated with the original creatine supplements.
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Similar to other dietary supplements, micronized creatine supplements are not approved by the Food and Drug Administration (FDA) and are not intended to cure, treat, diagnose or prevent any disease. As a result, read every nutrition label and dosage recommendations before using micronized creatine powder. Some individuals may experience negative side effects such as loss of appetite, muscle cramps, dehydration, reduced blood volume, electrolyte imbalances, stomach discomfort, diarrhea or nausea. Consult a health-care professional if you experience any negative effects.
Serving sizes will vary slightly based on the potency. Most micronized creatine powders contain 5 g of creatine per serving and recommend one rounded teaspoon three times daily with meals and an additional teaspoon in a post-workout shake. You can mix the micronized creatine powder with about 8 to 12 oz. of water or fruit juice.
Taking micronized creatine requires a “loading” phase that allows your muscles to saturate with creatine. The loading phase consists of the first five days of using micronized creatine and involves taking one teaspoon four to six times daily. The maintenance phase takes place from day six to 21 with only one teaspoon two times daily followed by a three-day break and a repeat of the same cycle.
Creatine comes in several forms with one of the most popular forms being creatine monohydrate. Micronized creatine, however, is about 20 times smaller than creatine monohydrate and results in quicker digestion and more efficient absorption into the muscles. It also mixes well with liquids and stays suspended in solution longer.
Micronized creatine powder has been linked to several performance benefits. By preventing tissue damage, creatine optimizes the body’s ability to metabolize energy during high-intensity training. This results in improved power and strength with reduced recovery times.