BPI Sports: BPI Micronized Creatine

Why Choose Micronised Creatine?

BPI Micronised Creatine provides a micronised version of creatine monohydrate to provide enhanced bioavailability, solubility and absorption levels Larger creatine monohydrate molecules are reduced to smaller creatine molecules to form BPI’s Micronised Creatine to help ensure you are maximising the effects of the creatine you ingest and don’t lose any of its effects. Micronised creatine is far superior to regular creatine monohydrate and is therefore our recommended choice of creatine.

What is Creatine? Creatine is a nitrogenous compound that is found naturally within the body and supplies all cells in the body, including muscle cells. Creatine bonds to a phosphate molecule to produce phosphocreatine, recycling Adenoside TriPhosphate or ATP. This also donates a phosphate molecule to ADP to create ATP, the primary source of energy for muscle contractions. The ATP energy system is associated with explosive and rapid short bouts of muscle contractions, so saturating your muscles with creatine will ensure you are able to perform at the best of your ability at the gym.

Research on Creatine

The International Society of Sports Nutrition (ISSN) position stand on creatine is that it is the most effective ergogenic nutritional supplement currently available in terms of increasing intense exercise and lean body mass (1). This statement is echoed by the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine. Creatine has been studied over many disciplines and has displayed the effects of allowing athletes to do more work over leading to greater gains in strength, muscle mass and performance due to improvement in the quantity of training. There is a consensus among the scientific community that creatine supplementation is a highly effective nutritional ergogenic aid that can benefit athletes from a wide range of disciplines as well as individuals engaged in resistance training. Some of the most popular sports where creatine is commonly consumed include: baseball, basketball, football, swimming, wrestling and track and field.

Other Benefits for Sports Performance

As well as being beneficial to explosive intense exercise, creatine has also been shown to enhance post-exercise recovery, injury prevention and thermoregulation. Therefore, as well as being a potent ergogenic aid, creatine can be viewed as a supplement that helps with preventing and reducing the severity of an injury, a key aid in rehabilitation from injuries and to help athletes engaging in heavy training loads.

Loading with Creatine

The recommended dosage to increase creatine stores within the body is to ingest 5g of creatine (or 0.3g/kg body-weight) four times a day for 5-7 days. The utilisation of taking creatine with carbohydrates or protein have also been shown to promote greater creatine retention levels and can have a beneficial impact of improving the effects of creatine.

1.Kreider, R. B., Kalman, D. S., Antonio, J., Ziegenfuss, T. N., Wildman, R., Collins, R., … Lopez, H. L. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14, 18. http://doi.org/10.1186/s12970-017-0173-z