The Power of Micronized Creatine Monohydrate
Micronized Creatine Monohydrate – The Beginning
Creatine was first discovered by the French in 1830 in the flesh of animals. It was later found to be in higher quantities in the muscles of active animals compared to inactive animals.
The first use of creatine on humans occurred between 1900-1920 where it showed anti-catabolic, protein sparing and lean weight gain benefits. It was only used as therapeutic treatment until the Soviets discovered it and used it to increase performance in their athletes in the 1960s.
The market appeal for creatine increased dramatically in the early 90’s as Olympic gold medalists and professional athletes claimed to have noticed benefits from the supplement. In 1993 Creatine became a commercially available supplement in the United States. Today Creatine sales are estimated to be at over $100 million per year.
The Benefits of Micronized Creatine Monohydrate
In the 23 years that creatine has been used in supplementation, it has been researched more than any other supplement around. Although, it is still widely misunderstood and has tons of myths circulating about it.
The results of all the studies and research conclude that creatine is the most effective supplement available today in regards to improving lean body mass (fat free mass) and increasing workout intensity.
Short term use of creatine (less than 4 weeks), people will notice an increase in strength, particularly in maximal effort reps.
Long term use of creatine (4-12+ weeks), people will notice differences in there lean body mass. In fact a study was done that showed subjects who used creatine for 4-12 weeks actually gained double the amount of muscle tissue than they would have without the supplement.
Micronized Creatine Monohydrate Dosage – How much creatine should I take?
There are two different ways to use creatine.
Method 1: One is the 3-7 day loading method. 5g spread out evenly 4 times per day, so 20g a day. After 3-7 days, the does would decrease to 3-5g per day. This method increases the absorption rate of creatine and ensures the muscles will be fully saturated after 1 week. This means faster results. The negative side to this is the potential of putting on extra water weight. This of course may not be a negative to you depending on your goals and/or sport.
Method 2: The second method is to skip the loading phase and begin with 3-5 g per day. This method will ensure you hold minimal water (assuming you drink plenty of water) but your results will be slower to show.
Because we are all different in some way, especially weight, the more effective dosing would be .3g for every kg of bodyweight in loading phase and .029g for every kg of bodyweight in the maintenance phase.
How Long Do I Take Creatine Monohydrate For?
You do not have to stop taking creatine (aka cycle off) because the receptors do not burn out and therefor your body can continue to see results with the same amount of the supplement 12 weeks in as it would 2 weeks in. If you do decide to cycle off, make sure to stay off for about 4 to 6 weeks. This is because creatine takes a minimum of 28 days to completely leave your system.
Should I take Creatine Before or After My Workout?
It does not matter when you take it in the day. For example, taking it 30 minutes before your workout will not give you better results than taking it 3 hours before your workout. It builds up in your system and once it does, the benefits remain throughout the entire day.
IMPORTANT: Drink Plenty of water when taking Creatine Monohydrate
Make sure to drink a MINIMUM of 1 gallon of water per day because creatine draws water into the cells. The more water you drink, the less likely you will be to experience cramps and bloating.
Conclusion – My Final Thoughts on the Effectiveness of Creatine Monohydrate
Creatine is a very effective tool for putting on lean muscle mass, increasing stamina, increasing strength, and increasing power. It may even be the most cost effective supplement on the market also!
Which Creatine Should I take?
I personally take 1st Phorm’s Micronized Creatine Monohydrate. I found it to be the most pure and highest quality creatine on the market. I experienced excellent results and did not have any bloating or upset stomach. To check out my review on 1st Phorm’s Micronized Creatine Monohydrate, click here.
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