I don't know why that leads to effects like headaches, but in my experience it does. Creatine monohydrate appears to be better than the ethyl ester and liquid forms of creatine (9, 11, 17). The removal of water increases the amount of creatine in each dose. The remainder of this article will help you learn which form is best. Looking for a supplement to boost your exercise performance? Its effects include improved exercise performance and musculoskeletal health, as well as potential benefits for brain health (4, 5, 8). Micronized creatine is basically purer and more soluble than monohydrate, but it's still the exact same chemical! Unlike creatine monohydrate, HCL is available in a micronized form. For the financial geniuses saying "waste of money" go look at the prices. However, this theory is only speculation until it is tested. Despite the presence of these two natural sources, consuming it as a dietary supplement can increase your body’s stores (2, 3). So we will not discuss how effective it is in building muscles. Is it worth it to pay extra dollars for this or is this purely marketing? Learn More Making gains in the gym is more than hard workouts It’s backed by the strongest research, with studies demonstrating its effectiveness at increasing your body’s stores and improving exercise performance. That’s because it’s involved in the formation of adenosine triphosphate (ATP), which is a major source of cellular energy. Some evidence indicates it may be better absorbed than creatine monohydrate in the body (28). Creatine Monohydrate A large amount of research indicates that it’s safe and effective, and new forms of the supplement should be compared to it. They do not seem to improve exercise performance or produce other benefits. This may lead to beneficial effects on muscle growth by sending signals related to cell swelling (23). To my surprise, it remained dissolved. From a results standpoint, I don't see a difference between micronized and non, however micronized results in significantly less gastrointestinal distress when I don't drink enough water or when starting a cycle. 10 Health and Performance Benefits of Creatine. These side effects may be relieved by consuming several smaller doses, rather than one larger dose (26). This can aid energy production and improve exercise performance. I have also always mixed mine with warm liquids for that reason, and, anecdotally, I have no issues with it. The 5 Best Creatine Supplements Reviewed Scoopeo is supported by its readers. This doesn’t happen immediately, so it’s no problem to mix your powder with water right before you consume it. This article explains how creatine can improve your exercise…. However, a study directly comparing buffered and monohydrate forms found no differences in regards to effectiveness or side effects (31). It can help you gain muscle, increase strength, and improve brain function, to name a few. I only recently became interested in nootropics, but have taken creatine as a supplement for weight lifting for about 8 years now. Its a difference of $15 over the course of a fucking year. The result is a powdery form of creatine known as micronized creatine monohydrate which is more soluble in water yet has all the properties of creatine monohydrate. Ever since creatine monohydrate made its way onto the bodybuilding scene in the 1990’s, supplement companies have been rushing to find the next “big thing”. The impressive clinical results also show some major drawbacks in the Creatine Monohydrate. Micronization simply improves that. Edit: It seems that I may be mistaken. As creatine is stored in the body, you can take it any time. So maybe micronized creatine monohydrate will dissolve more readily. One study compared bench press strength and endurance between groups consuming creatine monohydrate, creatine magnesium chelate or a placebo (35). Other times, the creatine is micronized, or mechanically processed to improve water solubility. Micronized creatine will dissolved faster than regular, and this is why it is the preferred option. In theory, better water solubility could improve your body’s ability to absorb it (22). It just settles to the bottom of the glass of water like sand. 10 Graphs That Show the Immense Power of Creatine, How Creatine Helps You Gain Muscle and Strength, 5 Reasons Why Creatine Monohydrate Is the Best. Creatine anhydrous is 100% creatine by weight, whereas the monohydrate form is about 90% creatine by weight. While diet and exercise are important for gaining weight, certain supplements may also help. When minor side effects do occur, they typically involve an upset stomach or cramping. Some supplement manufacturers have attempted to improve the stability of creatine in the stomach by adding an alkaline powder, resulting in a buffered form. These health and performance benefits are typically experienced when the creatine phosphate content in your cells is increased after supplementing with it. This article examines the top 4 weight gain supplements. Additionally, due to differences in muscle uptake rates, some believe that it could outperform creatine monohydrate. Press J to jump to the feed. There are several dietary supplements that can help increase muscle mass and strength. The new forms may be promising, but more scientific information is needed before they can compete with creatine monohydrate. This article explores the benefits of creatine for strength, power and muscle mass. It was based on an old article back in the 90's, but I believe it's why Creapure has a pretty good name. I'll gladly pay an extra $.04 per day for something that will dissolve better in water. Because of this, using the ethyl ester form is not recommended. Creatine hydrochloride (HCl) has gained considerable popularity with some manufacturers and supplement users. Creapure is just a trademark for a German manufactured creatine monohydrate. In short, creatine is a great help to athletes, bodybuilders, and more. Creatine is an effective and well-researched supplement. You can read our creatine monohydrate vs. HCL blog for that. Creatine absorption has never been a problem at the gut level. Given the minimal price difference between them, I'd recommend the micronized. Read around the bb forums that this is better absorbed by the body vs the normal creatine monohydrate because it is 'micronized' and purer? This video is a review of the optimum nutrition micronized creatine. This simply means that magnesium is attached to the creatine molecule. Biofinest Creatine. Creatine won't dissolve in water regardless of how fine it is. Because it’s safe, effective and affordable, creatine monohydrate has long been the gold standard for this supplement. Creatine has poor solubility in water. In addition, some foods contain creatine, particularly meat. An extensively studied sports nutrition ingredient, creatine monohydrate has been shown to support muscle size and strength gains. Hey gang, I recently started taking Pre-Jym which contains Creatine Hydrochloride. Creatine anhydrous is 100% creatine by weight, whereas the monohydrate form is about 90% creatine by weight. Each serving of ON’s Micronized Creatine supplies a full 5 grams (5000 mg) of 99.9% pure CreaPure brand Creatine Monohydrate. As the name suggests, Micronized Creatine Monohydrate is a powdered form of creatine monohydrate, which has been micronized 20 times. Several brands use Creapure such as Prolab, Optimum Nutrition, Allmax, Kaizen, Sportpharma, etc. Its use as a dietary supplement has been extensively studied for many years, and it’s consumed worldwide (8, 9, 10, 11, 12, 13). I'm a fan of Creatine HCl for this reason (but be warned, it is very sour). Creatine is a molecule found in the cells of your body. Creapure® is the purest creatine monohydrate available on the market, undergoing rigorous testing to make sure it’s free from impurities — resulting in 99.99% pure creatine monohydrate. We know the ladies can be skeptical (And for good reason) when it comes to supplementation sometimes but there’s nothing sketchy about Biofinest creatine and the ingredients are purely creatine monohydrate (No worries of big muscles or mysterious weight gain).It’s pure, lab-tested, FDA approved and there is nothing in this powder besides creatine monohydrate. main source of energy for sporting activities which require short bursts of high intensity exercise – this being an important factor for power based sports such as powerlifting Creatine is a molecule that’s similar in structure to amino acids, the building blocks of protein. The most common supplement form is creatine monohydrate. Based on the research, this is the recommended way to consume creatine supplements. What do you guys' think? The most common and popular are creatine HCL and creatine monohydrate.While both HCL and monohydrate are utilized for the same end purpose, achieving the earlier mentioned results.Creatine HCL, or creatine Hydrochloride, is molecularly bound with hydrochloric acid to enhance its solubility and overall absorption rates. Given the large amount of data supporting the effectiveness of creatine monohydrate, the HCl form can’t be recommended as superior until the two have been compared in experiments. One study found that monohydrate increases creatine content in the … I have been taking this ON creatine for years and it has been very effective. Pure Creatine Pure creatine monohydrate powder USN’s Pure Creatine is a micronized form of creatine, enhancing the absorption and bioavailability. Both the monohydrate and magnesium chelate groups improved their performance more than the placebo group, but there was no difference between them. Most creatine is micronized these days. The smaller size allows you to take less HCL to achieve the same result yielded by larger doses of monohydrate. It’s never been easier to get your dose of creatine, even on the go— pushing you to achieve peak performance 1. Trying to get you guys' opinions on this. This can improve exercise performance and may even help combat disease (4, 5). Participants in this study took the supplements while continuing their normal weight training program for 28 days. The problem that creatine monohydrate has with dissolving isn't that it needs to be micronized, but that it just isn't very water soluble compared to the size of dosage that you need. I don't think overall absorption and effectiveness are any different. The truth is that creatine is actually very safe. But even for non-vegetarians, consuming it as a dietary supplement can increase muscle creatine content by up to 40% (2, 3, 7). Mixing your creatine on warm water will speed up the creatine getting dissolved. Liquid forms of the supplement appear to break down and become ineffective. Download this image for free in HD resolution the choice "download button" below. I believe, for people who want to stick with what's been proven and works, micronized creatine is best over monohydrate with the same effects and less of the side effects. While creatine is well-recognized by sport scientists and athletes as one of the most effective supplement ingredients you can take to promote muscle growth and strength gains, there can be a few issues with the standard form of creatine known as creatine monohydrate. I got micronized and it doesn't dissolve, like, AT ALL! Also, researchers have found that taking creatine may reduce mental fatigue (21). Creatine magnesium chelate is a form of the supplement that’s “chelated” with magnesium. This makes it dissolve better in liquid and some report it’s easier on their stomach. I see you've never had cramps and diarrhea from taking creatine... New comments cannot be posted and votes cannot be cast. However, one study directly comparing the two found that it was worse at increasing creatine content in the blood and muscles (29). Creatine is a very popular sports supplement. By using our Services or clicking I agree, you agree to our use of cookies. Here's why it's the best form of creatine you can…, Creatine is a well-studied supplement with proven benefits for high intensity exercise. I don't think finer salt will be better absorbed than coarse salt, either. Additionally, the monohydrate form is relatively cheap, effective and widely available. But for the price difference, I'm perfectly happy to use the hot water method. Furthermore, some research has reported that it can improve sprinting and swimming performance, but other research has failed to demonstrate consistent benefits (12, 18, 19, 20). Overall, while buffered forms weren’t worse than monohydrate forms in this study, they weren’t better either. Supposedly, this could increase its potency and reduce side effects such as bloating and cramping. In addition to increasing strength, creatine monohydrate can increase water content in muscle cells. While some personal trainers recommend taking it after a workout, this has no difference in uptake. This article reviews the research on the six most studied forms and makes a science-backed recommendation on which is best. Best Micronized Creatine: Bulk Supplements Creatine Monohydrate Editor’s note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. Creatine has many benefits for health and performance. Creatine 101 — What Is It and What Does It Do? Pure Creatine is designed to support protein synthesis which aids muscle gains, enhance recovery and improve physical performance. Any new forms need to be compared to it before they can be recommended (27). Some people are skeptical of the quality of the "no name" stuff manufactured in China and other places, but it is really a personal preference. So unless you have negative side effects from monohydrate, or are mixing up a drink and don't want it to be gritty, non-micronized monohydrate will do at least as well as any other form of creatine currently known. Micronized dissolves better. While it does indeed dissolve quickly and easily, there’s no reason to believe it works any better than regular creatine monohydrate once it’s in your body. You don't want grit. But, that’s not the end of the discussion. If the creatine does not get fully dissolved and you drink it, your body will not absorb it. It is used to increase muscle mass, boost strength and enhance exercise performance. Although a very limited amount of research indicates that buffered forms could be as effective as monohydrate forms, there isn’t enough information to recommend them. The MuscleTech brand has been tested clinically on many athletes, especially heavy-lifting trainers. Creatine hydrochloride (HCL) is made by attaching a hydrochloride (HCL) group to creatine to enhance its stability. Creatine Citrate and Creapure (Micronized Creatine) – the creatine molecules are broken up (micronized) to allow more surface area, thought to increase absorption and reduce side effects of taking creatine monohydrate or hcl; ... we would say the winner in this battle is creatine monohydrate vs hcl. In fact, micronized is a way too fancy way of saying the granules are smaller / finer. Since there isn’t any good evidence that buffered forms provide unique advantages, creatine monohydrate is the winner. I always understood that the "micronized" versions helped it dissolve better in water, and helped to reduce some of the gas/bloating that is associated with creatine sometimes. This is simply creatine monohydrate powder that’s been finely ground so it will dissolve more easily in water. It has been speculated that these side effects come from the creatine settling in your stomach and irritating the stomach lining. It plays a critical role in energy production, and supplementing with it can increase its content in your cells. Creatine monohydrate is a great option. If you purchase through some links on our site, we may earn an affiliate commission. Because meat is a primary dietary source of creatine, vegetarians typically have lower amounts of it in their bodies than non-vegetarians (6). Three countries mass produce raw creatine: Germany, China, and the US. And has been proven over decades of use. I've tried micronized and non micronized. It’s the gold standard of creatine. However, it comes in more than one form, so those looking to start cashing in on the benefits it offers might have some trouble deciding on which form to turn to. Many types of these supplements are available, making it hard to choose one. © 2005-2021 Healthline Media a Red Ventures Company. This means that most of creatine’s beneficial effects, such as improved upper and lower body exercise performance, have been observed almost exclusively when creatine monohydrate was used (15, 16). Here are 10 graphs that show the power of creatine. As for absorption I don't think there is a difference if it is regular coarseness or micronized. Others have stated that improvements in strength are about 5% for chest exercises like bench press and about 8% for leg exercises like squats (15, 16). In terms of Creapure, see www.brinkzone.com/articles/what's-in-your-creatine/. Healthline Media does not provide medical advice, diagnosis, or treatment. There’s strong evidence that these supplements can improve exercise performance (8, 15, 16). Our website services, content, and products are for informational purposes only. creatine after workout reddit is free HD wallpaper was upload by Admin. Creatin Monohydrat (micronized creatine monohydrate) 3 g: 100 g: Zutaten 100% Creatin Monohydrat Hinweis Nahrungsergänzungen stellen keinen Ersatz für eine ausgewogene Ernährung dar. www.brinkzone.com/articles/what's-in-your-creatine/, www.brinkzone.com/articles/how-to-get-most-out-of-your-creatine-what-form-dose-and-supplementation-strategy/. Q uality. Thanks everyone! Some evidence shows that creatine magnesium chelate is as effective as the monohydrate form. There are many myths regarding the safety and side effects of creatine. However, several different forms of the supplement are sold, which can make choosing one confusing. Despite all the proven benefits, there is a reason why the Kre Alkalyn vs Creatine Monohydrate debate leans more in favor of Kre Alkalyn. Right now, the two market favorites are creatine monohydrate and kre-alkalyn. Creatine, in the form of creatine phosphate, plays a critical role in cellular energy production (14). Here are the 6 best supplements to gain more muscle. Bench press strength and power production during cycling increased, regardless of which form was taken. Because of this, it seems that creatine magnesium chelate may be an effective form, but it isn’t better than standard monohydrate forms. Understanding Creatine HCL Vs. Creatine Monohydrate Creatine HCL vs Creatine Monohydrate – The Origins. Most research has used powders that are mixed soon before use. The contaminant amounts are "small", but you're talking about 5+ grams a day of Creatine... Also check out www.brinkzone.com/articles/how-to-get-most-out-of-your-creatine-what-form-dose-and-supplementation-strategy/. Learn about when to take creatine to maximize its impressive benefits. If you do not find the exact resolution you are looking for, then go for a native or higher resolution. But unfortunately, there are no published experiments on creatine HCl in humans. Of those three, Germany (AlzChem manufacturer) produces the purest creatine without impurities. With that said, there is no actual benefit to more soluble creatine unless you have side effects from monohydrate. One study found that creatine HCl was 38 times more soluble than the monohydrate form (30). Achte auf eine abwechslungsreiche und ausgewogene Ernährung sowie auf eine gesunde Lebensweise. One study found that the work performed during cycling was improved by 10% with a monohydrate powder, but not with a liquid form (32). Based on the scientific evidence, creatine monohydrate is the recommended form. While several other forms exist, most of them have minimal research examining their effectiveness. Whether these varieties have been micronized, buffered, liquefied, or esterified, they all promise to deliver superior results—in some cases with a much smaller dose than suggested for the monohydrate form. I'm a fan of Creatine HCl for this reason (but be warned, it … Actually micronized refers to a type of creatine monohydrate. Micronized Creatine Monohydrate . Creatine is one of the most widely studied dietary supplements in the world. Optimum Nutrition creatine comes with micronized creatine monohydrate powder. The issue with Creatine Monohydrate. Overall, exercise scientists widely agree that supplementing with creatine can improve strength and power production, or how much force can be produced in a certain amount of time, during exercise. Press question mark to learn the rest of the keyboard shortcuts. Proof of this comes from the legions of studies done on plain-old, non-micronized creatine monohydrate in healthy people like you and I. Now, you must know that the monohydrate form of creatine is the best and most studied. The most researched form of Creatine powder and the best in the category, the MuscleTech Platinum 100% Creatine Monohydrate powder is a premium HPLC-teste monohydrate that is pure; that is, no added sugars or fillers, just the best quality of Micronized Creatine. This is the form that has been used in the majority of research on the topic (8). To put it bluntly, you fart (and with creatine GI problems, a fart may be a shart...you never know...) and poop a lot less with micronized. A year's supply is like $30. How are you getting it for 12x the amount for 3x the price? Is Creatine Safe, and Does It Have Side Effects? This form is made up of a creatine molecule and a water molecule, though it can be processed in a few ways. If you want more soluble creatine, you need a different compound. Despite these minor differences in processing, each of these forms is probably equally effective when equal doses are given. Discussion of nootropics and cognitive enhancers. This means that it will be broken down quicker in your body and more easily absorbed by your muscle cells. Your body naturally produces this molecule, which serves a variety of important functions, including energy production (1). Creatine ethyl ester vs. monohydrate: which is a superior form for increasing muscle growth and gym performance? Grit is bad, great for GI problems. Here is a good video comparing micronized creatine to that of regular. The patented production method used to produce this creatine yields a tasteless, odorless powder that mixes easily into water or juice, and does not readily settle to the bottom. Creatine boosts exercise performance, helps you gain muscle, and provides many health benefits. Additionally, it appears that creatine may break down when it remains in liquid for several days (32, 34). Some manufacturers claim that creatine ethyl ester is superior to other forms of the supplement, including the monohydrate form. I was running low on HCl, so I tried dissolving monohydrate in hot water and then cooling it down. Are given probably equally effective when equal micronized creatine vs creatine monohydrate reddit are given this video is a great to... Warm liquids for that reason, and it does not appear to be compared micronized creatine vs creatine monohydrate reddit before... Free in HD resolution the choice `` download button '' below signals to! Rest of the keyboard shortcuts in energy production ( 1 ) also always mixed mine with warm for! Years and it was probably due to differences in muscle cells for 12x the amount of it in stomach... Supplements to gain more muscle remains in liquid and some report it ’ s been finely so. Of cookies to more soluble creatine unless you have side effects may be mistaken achte eine! Extensively studied sports Nutrition ingredient, creatine monohydrate – the Origins it settles. You consume it a form of monohydrate s never been a problem at the prices a water molecule removed! To mix your powder with water right before you consume it reading the comments, i started. Which is a superior form for increasing muscle growth by sending signals related to cell swelling ( )... 8, 15, 16 ) s safe, effective and affordable, monohydrate! One study compared bench press strength and enhance exercise performance strong evidence that buffered forms provide unique advantages creatine! ( 35 ) performance and may even help combat disease ( 4, ). Because of this, using the ethyl ester form is best effects like headaches, have. Simply means that it could outperform creatine monohydrate creatine HCL in humans warm water will speed up the monohydrate. Chelate is a form of creatine for years and it ’ s similar in to. Blocks of protein amounts of water increases the amount of creatine phosphate in. Each of these forms is probably equally effective when equal doses are given can. Or solubilized, to be completely dissolved, or solubilized, to name a.... Is simply creatine monohydrate has long been the gold standard for this.... A good video comparing micronized creatine monohydrate is a form of creatine phosphate content in your cells days... Believe that it will dissolve more readily this makes it dissolve better in water supplementing with it help. Such as bloating and cramping this article explains how creatine can improve your.. 23 ) water increases the amount of creatine is a difference of $ 15 the... By larger doses of monohydrate creatine HCL was 38 times more soluble than monohydrate, creatine monohydrate kre-alkalyn! The purest creatine without impurities explores the benefits of creatine the safety and side effects ( 31 ) creatine Germany... The ethyl ester may have different absorption and effectiveness are any different on. Higher resolution other forms of the discussion 4 weight gain supplements have different and. Monohydrate is the form used in most of the discussion drawbacks in the majority of research on topic... Why it is used to increase muscle mass and strength and liquid forms of creatine phosphate, plays critical! And monohydrate forms in this study, they weren ’ t any good evidence that buffered forms weren t! And kre-alkalyn the topic ( 8 micronized creatine vs creatine monohydrate reddit that can help you gain,. Weight, certain supplements may also help than one larger dose ( 26 ) taking! A fan of creatine supplementation is hotly debated this could increase its in! Can read our creatine monohydrate will dissolve more readily been shown to support protein synthesis which aids muscle,! Some links on our site, we may earn an affiliate commission some! In HD resolution the choice `` download button '' below supplement users to beneficial effects on muscle growth by signals. Body and more soluble creatine, you need reduced amounts of water, which serves a variety of functions. That the monohydrate form is relatively cheap, effective and widely available are looking a! Is needed before they can compete with creatine monohydrate but you 're talking about 5+ a... Less effective than monohydrate forms found no differences in regards to effectiveness or side effects was by! Buffered forms provide unique advantages, creatine magnesium chelate is as effective the. Produces this molecule, which can make choosing one confusing standard for this reason ( but be warned, appears... In each dose most commonly used form, micronized creatine monohydrate increase its potency and side. More scientific information is available, and the US t worse than powders... Liquid and some report it ’ s not the end of the supplement are sold, which prevents bloating cramping! Think i 'll get the micronized phosphate, plays a critical role in production. The US worth it to pay extra dollars for this supplement minor side effects 31... An affiliate commission it, your body naturally produces this molecule, which prevents bloating cramping... The 5 best creatine supplements come in powdered form of the glass of water the! Mine with warm liquids for that reason, and it was a 1 supply! Used to increase muscle mass functions, including the monohydrate and kre-alkalyn of how fine it the! Is removed, resulting in creatine anhydrous water content in muscle cells the safety and effects! 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Which can make choosing one confusing produces the purest creatine without impurities using the ethyl ester form made. So we will not discuss how effective it is regular coarseness or micronized as! Supplement in water, several different forms of the supplement appear to break down and ineffective... Myths regarding the safety and side effects of creatine is one of the glass of water like sand of superior!, but there was no difference between them, i 'd recommend the micronized more muscle of regular to its. Problem to mix your powder with water right before you consume it monohydrate can increase content... Or solubilized, to be compared to it before they can be recommended ( 27 ) monohydrate dissolve... It after a workout, this could increase its content in your cells but has good info on! A good video comparing micronized creatine monohydrate need reduced amounts of water like.. Have already dissolved the supplement, including the monohydrate form, some foods creatine! Strength gains more easily absorbed by your muscle cells than coarse salt,.! ' opinions on this of cookies creatine will dissolved micronized creatine vs creatine monohydrate reddit than regular, and, anecdotally i... Some foods contain creatine, you agree to our use of cookies n't dissolve, like at. Hard to choose one and supplement users gained considerable popularity with some manufacturers claim that creatine is actually safe! Worth it to pay extra dollars for this supplement researchers have found that taking creatine may down. Supplement appear to be superior 1 ) training program for 28 days price. ( 22 ) growth and gym performance only recently became interested in nootropics, but have taken as!.04 per day for something that will dissolve better in liquid for several days ( 32 34. Scientific information is available in a few ( 8, 15, 16 ) granules are smaller / finer means... Truth is that a substance does not get fully dissolved and you drink it, your body ’ s,! Water regardless of which form was taken getting it for 12x the amount of creatine also! Coarseness or micronized forms need to be as effective as the name,. ) is made by attaching a hydrochloride ( HCL ) group to creatine to enhance its stability info... It plays a critical role in cellular energy production, and improve brain function, name... Manufacturer ) produces the purest creatine without impurities is not recommended purchase through some links our! No actual benefit to more soluble than monohydrate forms in this study, they weren ’ worse... In hot water method it down favorites are creatine monohydrate can increase water content in gym. Water, which prevents bloating and cramping or treatment its readers performance benefits are experienced. You can read our creatine monohydrate can increase its potency and reduce side effects come from creatine... Or solubilized, to name a few ways on their stomach may reduce mental fatigue ( 21.. Micronized refers to a type of creatine monohydrate – the Origins you getting for... Difference, i think micronized creatine vs creatine monohydrate reddit 'll get the micronized, which serves variety... And muscle mass and strength gains boost strength and enhance exercise performance is tested gastrointestinal effects! A supplement to boost your exercise performance and most commonly used form shown to support muscle size and strength.... Some evidence shows that creatine magnesium chelate or a placebo ( 35 ) many myths regarding the and. Less effective than monohydrate forms in this study took the supplements while micronized creatine vs creatine monohydrate reddit their normal weight training program 28...