Micronizzed Creatine Monohydrate has been proven for many years. Many of the new creatines, such as CEE, CGP, CEM, and CEN, are all fairly gimmicky, and haven't been studied for long enough to give a viable conclusion.

Stick to monohydrate for now.

whatre your thoughts on micronized vs normal?
usually i get micro mono but buddy of mine switched to creapure

Creapure is a brand that synthesizes creatine in Germany.

Optimum Nutrition uses creapure last I checked.

You can get Micronized Creatine Monohydrate from ON, and it's creapure.

In your opinion, while in a sleep deprived state, does eating more calories than the daily kcal's (example: 2000kcals/day) help in any way with recovery after exercise versus if you eat at or below your daily kcal's when you finally get a full nights rest?

Unfortunately not.

Extra calories does not translate into sleep induced recovery.

ah okay. I'm sure the situation isn't too different for extra calories vs too little calories.


I've got another question. In theory, a smaller muscle recovers faster than a larger muscle, correct? So why is it that we so often hear of athletes train their legs (large muscle) as often as 3-6 times a week, but they don't target their biceps/triceps/shoulders at the same frequency?

Could we theoretically do more bicep curls, shoulder presses, and tricep dips at the same frequency or relative intensity?

This post was edited by TheMagicFlightBox on Sep 6 2014 07:52pm

No, all muscles recover at roughly the same rate. However, SOME muscles are capable of greater endurance (ie: calves, forearms, etc).

You can wok ANY muscle group 2-3x per week, and as long as you get sufficient rest and nutrition, you will continue to grow accordingly.

Sweet! Now does the magnitude of work (sets x reps x weight) done have an influence on recovery (both muscles and the nervous system)? Could that be why the I've heard that larger muscles take longer to recover (You can overload more in the back squat than say the bench press)?

And is the reason why few people do biceps/triceps three times a week because it is often indirectly exercised through compound lifts? (Rows, Bench, Press, etc)


Btw thank you for answering my questions. I've been reading the NSCA and preparing myself for the CSCS certification and I just randomly have questions after reading the book.

This post was edited by TheMagicFlightBox on Sep 7 2014 06:02am

I've been doing really really well on this keto diet, but unfortunately it's my birthday on the 17th, and my friends are taking me out, i'm gonna have to drink, is there any way to make this possible? 17th is a wednesday, and my carb day is a sat =S

Hey Raynor,

About to run out of my ON Micro Creatine.

I do see results supplementing with Creatine, however, I find that ON's Micronized Creatine does not blend well. It falls to the bottom of my blender bottle with my shakes...

Any recommendations? I was thinking Beast Creature's Creatine

I take 2x SuperHD as my pre-workout.

This post was edited by ArtofApocalypse on Sep 7 2014 04:01pm