The most commonly used creatine supplement is creatine monohydrate. Athletes and bodybuilders prefer the micronised form of this supplement because of its efficacy in adding muscle mass and enhancing the performance of their tasks. It works exactly like creatine monohydrate but is more soluble, dissolvable and easy to digest. For those who want to get only the best for their health and well-being, at Wellversed, micronised creatine monohydrate supplements are offered with the principle that simply affirmation that they are pure and effective, following guidelines on the preferable outcomes. This blog is to talk about micronised creatine monohydrate and its uses and how one can choose the right micronised creatine monohydrate that will fulfil the set physical enhancement goals.
What is micronized creatine monohydrate?
Micronised creatine monohydrate is the form of creatine where the particle size is small to enhance the liquid solubility and bioavailability. This form of creatine increases its water solubility. It makes it easier to ingest as opposed to creatine monohydrate while at the same time minimising the chances of upsetting the stomach. During intense workouts, it replenishes ATP supply in muscles, thus enabling them to be stronger, more powerful, and of greater endurance.
Micronised Creatine Monohydrate Properties
They stipulate that the “micronisation” of creatine monohydrate denotes the refinement that gives it certain advantages thanks to this physical treatment. The goal is to reduce the particle size, leading to the following advantages:
- Improved Absorption: The particle size affects the bioavailability of creatine, and consequently, smaller particles allow better absorption of creatine in the body and are better than large ones.
- Greater Solubility: The structure of food particles becomes more microscopic and porous, thus increasing the suspension power and leading to the formation of more homogeneous and stable dispersions.
- Better Digestion: Better absorption minimises discomfort often witnessed with creatine supplements, especially if one is in a loading phase.
- Enhanced Consumption Experience: It includes smaller particle sizes that contribute to a smoother feeling than the granules that give a gritty sense of large granules.
How Does Creatine Work?
To know how creatine works, you first have to understand how energy is produced in the human system. Each cell in the body, including the muscle cells, will need energy to function. This energy is obtained from a molecule known as ATP or Adenosine Triphosphate as it is commonly referred to as. When ATP drops off one of its phosphate groups then it is referred to as ADP, which is Adenosine Diphosphate with two phosphate groups. Now, to regenerate ADP back to ATP, it has to capture a fresh phosphate group, and for this, it needs energy.
This is where creatine steps in. Specifically, creatine is useful in the replenishment of ATP, which is required for the energy production processes in muscles.
Sources of micronised creatine monohydrate
Creatine is formed in the body from essential amino acids such as arginine, glycine and methionine. Daily, about 1 gram is produced by the body beginning from the kidney and ending at the liver. Most of the creatine is taken up by the skeletal muscles, where it will form creatine phosphate for energy.
- Dietary Sources: A well-moderated diet can be supplemented with one or more grams of creatine per day through poultry, fish, and meat. Rather, a serving of chicken or meat of about 200 milligrams contains creatine.
- Vegetarian Sources:Vegetarians can get the necessary amino acids that are used to construct creatine in the body from several protein sources, such as:
- Arginine: includes peanuts, walnuts, coconuts, soybeans, chickpeas, oats
- Glycine: Spinach, soy, and sesame seeds are also rich sources of folic acid.
- Methionine: Brazil nut, oats, sunflower seeds
Facts About Creatine Monohydrate
A Muscle Building Carnivore’s staple and supplement go-to, Creatine Monohydrate has much more to offer than a boost in performance. Here are some lesser-known facts about this remarkable substance:
- Boosts ATP Production: Creatine improves the manner in which the body produces ATP, commonly known as adenosine triphosphate, a molecule that holds energy. It occurs in small quantities in red meats and fish, as well as some plant foods like spirulina and beetroot.
- Extensively Researched: This is among the most researched and scientifically endorsed supplements that are recognised to be very safe with few side effects. Many people can seriously benefit from the consumption of Creatine Monohydrate, especially vegetarians, since they have few options in the market when it comes to food.
- Dietary Content: The average intake of creatine is 1 to 2 grams per day when taking a standard diet that is rich in animal products. The creatine content depends on the kind of meat and muscle size, and it is noted that a 5-gram dose of creatine is equivalent to the creatine found in 2.6 kilograms of chicken breast.
- Market Popularity: Creatine is currently considered to be one of the most popular sports supplementations, with a total value of USD 280.3 million in 2022 and is projected to reach USD 510 million in sales by the end of 2028.
- Supplement Form: Creatine is a tasteless white crystalline powder which in ingestible form dissolves in liquids. It is available in two forms: creatine monohydrate and creatine phosphate.
- Muscle Storage: Approximately 95% of creatine is present in skeletal muscle, 66% of which will be phosphorylated and 33% will be unphosphorylated as an energy source for muscle contraction.
- Natural Production: The liver, kidneys and pancreas are said to produce roughly one gram of creatine per day. Creatine is synthesised from essential amino acids (arginine, methionine) and non-essential (glycine) amino acids found in food.
- Increases Reserves: Short-term supplementation elevates the phosphocreatine pool by 10-40% and total creatine by 10-30%.
- Muscle Mass Gains: A meta-analysis of doses from 0.07 gm per kg of body weight per day to 5 g/d proved that the supplement, when accompanied by strength training, enhances lean body mass among individuals.
- Loading Dose: The recommended initial loading dose is 20 to 25 grams per day in four divided doses a day for 5 to 7 days, although there is some variation.
- Enhanced Performance: It was observed that those study participants who did not have any past experience in training (with an experience of less than 3 hours per week) displayed enhanced performance when creatine supplement was taken alongside resistance training.
- Upper Body Strength: Meta-analysis on the aspect of upper body movement revealed greatly improved muscle strength, especially with regard to pectoralis muscles with bench press capacity raised by 5—3% with creatine supplementation.
Things To Consider When Selecting Micronised Creatine Monohydrate
When between micronized creatine monohydrate, consider the following factors:
- Particle Size:
- Affordability
- Scientific Evidence
- Product Purity
- Recommended Dosage
- Allergen-Free
- Brand Credibility
Incorporate Micronised Creatine Monohydrate
Micronised creatine monohydrate has many positive effects due to better bioavailability, solubility, and easier digestion, and athletes and other bodybuilders prefer it. Thus, regarding the particle size, the benefits, and the availability of scientific evidence, the primary choice is Wellcore – Micronised Creatine Monohydrate. The purity of the product, as well as its ingredients, ensures that the formulation is pure and does not contain added substances, flavours, colours, fillers, or sugars. Wellcore has been favoured by many consumers for its micronised creatine. Wellcore’s creatine can meet customers’ demands as it is high-quality, pure, and effective for muscle performance and energy boost. Enhance your muscle performance and recovery with micronized creatine monohydrate.
