This type of creatine is very similar with the creatine monohydrate, bu the main difference between the micronized creatine and creatine monohydrate is that the micronized creatine has smaller molecules than micronized creatine. No other creatine formulations have shown greater benefits than creatine monohydrate. Creatine is a natural substance that turns into creatine phosphate in the body. Creatine might benefit athletes who need short bursts of speed or muscle, such as sprinters and weight lifters. If your doctor suggests using a creatine supplement, work with them to find the optimal dosage according to your health condition and other factors. If you’re already doing high-intensity training, supplementing with creatine could boost your results. ATP provides the energy for muscle Creatine is a fantastic sports supplement for women who want to build lean muscle because it helps to keep your energy up during intense exercises like weightlifting, sprints, and interval training. The well documented benefits of creatine supplementation in young adults, including increased lean body mass, increased strength, and enhanced fatigue resistance are particularly important to older adults. But while creatine’s popularity endures, lots of guys are still skeptical of its benefits, or at least unfamiliar with what creatine has to offer. While taking creatine might not help all athletes, evidence suggests it generally won't hurt if taken as directed. To start loading, take 0.3 grams per kilogram of bodyweight … The short answer: Plenty. "Creatine monohydrate supplementation is not a magic powder that turns fat mass into muscle mass," says Andreas Kasper, Performance Nutritionist at England Rugby. The Australian study was six weeks, the British study was five days, and both used 5g creatine monohydrate as the supplement and dextrose (glucose) as the control. The Benefits of Creatine for Women Who Work Out. The below doses may not apply to you personally. Dosage. There are many different forms of creatine available on the market, but creatine monohydrate is the cheapest and most effective. With aging and reduced physical activity, there are decreases in muscle creatine, muscle mass, bone density, and strength. Another option is micronized creatine monohydrate, which dissolves in water more easily and can be more practical. Creatine phosphate helps make a substance called adenosine triphosphate (ATP). Creatine monohydrate can be supplemented through a loading protocol. The creatine dosage needed to increase muscle stores depends on your weight and muscle creatine … This enables the micronized creatine to do various benefits related to your health.