Nutrition and Diet

Benefits of Micronized Creatine and How to use it

Various forms of creatine supplements have been in use since late 80s to improve athletic performance and build muscular mass.

The creatine supplement has shown proven results of increased stamina for high intensity exercises. As they say- more research leads to better results, the micronized creatine came into picture which is proved to be more effective than the original creatine supplements.

What is Micronized Creatine?

Micronized creatine is a form of creatine monohydrate with the micro particle size. The micronized creatine powder particles are approximately 20 times smaller than the regular creatine powder particles.

Micronized creatine is more soluble in water and milk, and adhere all the benefits of creatine monohydrate. To know more creatine monohydrate and different types of creatine and their benefits, Please Visit: 7 Types of Creatine and Which of them is Best?.

Micronized creatine also gets easily absorbed by the body because of smaller particle size; hence there is almost no chance of stomach upset with this. Even with the fine ground powder of it, the original creatine profile remains intact. However, the only setback related is its higher price than regular creatine supplement.


Benefits of Micronized Creatine

If you have started training recently and looking for the best variant of creatine, then you can go for micronized creatine without any second thoughts. If you are already taking some form of creatine, then we would suggest, micronized creatine is worth a try!

Let us discuss the micronized creatine benefits over regular creatine supplement.

1) Increased Body Ability to Metabolize Energy


Since the particles are smaller, they get easily absorbed by our body tissues; hence they get easily synthesized into energy.

To know more about how creatine works in our body; please go through one of our previous blog articles on- how creatine works.

2) Improved Solubility

Micronized creatine is milled into micro particles. It helps the creatine to dissolve in the liquid (water, milk, or fruit juice) easier and faster.

On the other hand, the creatine powder takes minutes to dissolve in the liquid and efforts to stir to mix them completely.

3) Stability in the Mixture

Micronized creatine stays suspended in the mixture, even when kept for a while.

Otherwise, the regular creatine powder starts to settle down at the bottom of the container, once kept still for sometimes.

4) You take what you put

What happens, when you mix the creatine supplement in liquid, some of the particles settle down at the bottom of the glass. This means that you get lesser supplement than the prescribed intake.

With micronized creatine, due to its high solubility and stability in the solution, it does not settle at the bottom of the glass and hence maximum of it can be taken-in by you.

5) More Serving per Dose

Even with a smaller dose per day, you can get the benefits of increased stamina and greater muscular mass. It is more concentrated and more effective than the regular creatine supplement.

6) Incorporates All Benefits of Creatine Monohydrate

Since, micronized creatine is the fine milled version of creatine monohydrate, it gives all the benefits plus some additional (as mentioned above) of creatine monohydrate.

For example, MFF Creatine 200 Mesh is one of the micronized creatine powder supplements available in the market, which gives 100% creatine monohydrate in 1 teaspoon (5 grams) serving. It has ultra small size of particles (200 mesh grade) which ensures faster absorption by the body.

Now that you know the benefits of micronized creatine over other variants, some of you might be wondering on micronized creatine how to use? Well in that case, let us take you to the step by step procedure to use them-

How to Use Micronized Creatine

Step 1: Loading phase

For the first 5 days, take 1 teaspoon (5 grams) of micronized creatine 3 to 5 times a day. You can use 250 ml of any liquid say- water, milk, or fruit juice to take with creatine powder.

Similar Article: Understanding the Creatine Loading Phase

Step 2: Maintenance phase

After 5 days, take 1 teaspoon (5 grams), 1 or 2 times daily for next three weeks in 250 ml of liquid of your choice.

Step 3: Break phase

After 5 days of loading and 3 weeks (21 days) of maintaining, you should stop taking the micronized creatine dose completely for the next 3 weeks.

Step 4: Resume cycle

You can resume and repeat the dose in the same pattern for the next same number of days.

It is important to note that you should keep drinking ample amount of water, about 8-12 glass of water while you are in micronized creatine routine.

So, people hope this piece solved many of your queries regarding micronized creatine powder benefits. Now it is your turn to tell us, which creatine type you have used, which you are using recently, and which are you planning to use in future. Well, the reason why you are switching the use of one particular type can help us and the readers to choose the product wisely.

So do comment below.

Feel energetic always!

Keyur Malani

The author Keyur Malani

Keyur Malani is a certified content writer who finds his true passion in fitness and bodybuilding. Apart from his contribution to Myfitfuel blog, he also guides people in their diet and training routines. When he's not writing articles and breaking Deadlift PRs, he's learning life lessons on brain pickings and cooking his post workout meals.
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