Dymatize Creatine - Micronized
Creatine Supplement for Muay Thai/MMA
Supplemental creatine is proven to enhance muscle mass, endurance and high-intensity performance.
Nutrition Facts: Dymatize Creatine - Micronized
Serving Size: 5g
Servings per container: 60
Amount Per Serving
Saturated Fat 0g
Dietary Fiber 0g
Total Sugars 0g
*The % Daily Value tells you how much a nutrient in a food contributes to a daily diet, based on FDA recommendations. 2,000 calories a day is used for general nutrition advice.
Protein RDA is based on an 80kg athlete consuming 1.6g of protein per kg of body mass.
Dymatize Creatine - Micronized
What is Creatine?
Creatine is a naturally occurring nitrogenous acid found in the human body. It is absorbed in our diets by digesting fish and red meats. It is also produced by our bodies in small amounts. For this to happen, our body needs the presence of three different amino acids. Most of our stores of creatine are found in skeletal muscle with about 5% stored in the brain.
The normal person will use about 2-3 grams of creatine per day by performing our normal functions. When we are exercising, our body transports creatine via the blood to the areas, usually muscles, which have high energy demands. Heavy physical exercise such as kicking Muay Thai pads, or punching boxing mitts will require your body to expend more energy. This energy is found if you have more creatine in your tissues.
Your body stores creatine in the form of phosphocreatine. This is basically an energy store in the cells. When present, the phosphocreatine is able to help build ATP molecules which act as high-energy molecules. Among other functions, ATP is vital in the contraction of muscles.
Why take a creatine supplement?
In the 1970’s, doctors discovered a link between creatine use and muscle growth in patients. By the ‘90’s this led to athletes taking creatine in an effort to enhance performance in various sports.
The increased ATP stores created by taking supplemental creatine enhances performance in heavy lifting as well as high intensity exercise. Many people have discovered dramatic improvements in personal bests in power, intensity and overall strength when creatine is added to their diets.
Many athletes in martial arts such as jiu jitsu, Muay Thai, MMA, etc. have diet regimens calling for supplemental creatine.
My personal experience with creatine
When I first opened a little weight training gym in the south of Thailand 20 years ago, I did it out of sheer boredom. I had been a bit of a gym rat back in my university days. And though I loved the life in Thailand, I was living in an area which didn’t allow for much physical exercise.
I started training like a beast. I was in pretty good shape, eating quite a lot and having a few beers in the evening. It was a simple time. But in those days, there was no air conditioning on the island. Not anywhere. So our normal resting state was somewhere between mild and mid-level sweating. And if we did anything which required physical exertion, that quickly turned into a deep, mucky all-encompassing sweat which thoroughly drained your body of fluids.
Because of the heat, I believe, I was not able to gain much weight. It had been my goal to get my average sized frame to carry 80kg. My first 18 months got me from 72k-76kg and had me fairly-well shredded. But I had hit a wall and no matter what I did, I just could not gain any more muscle.
On one of my annual visits home to the States, I decided to pick up a supply of creatine. Keep in mind this was about 19 years ago. I had heard about this quasi-steroid for a number of years. I know, I know. It’s not at all a steroid, but people among the weightlifting scene that I knew had long been talking it up and attributing to it magical, steroid-like powers.
I believe I purchased it at GNC, which has recently filed bankruptcy and has closed over half of its outlets. I do remember clearly speaking to the massive body-builder at the counter and asking him what kind of dosage he recommended. If I’m not mistaken, the recommended dosage at the time was 10g/day.
He explained that I should start with a 10 day loading period of 30g/day. Today that is considered a ridiculous amount! But two decades ago, that was more-or-less the accepted practice if you were looking to get some noticeable gains. After the first 10 days, I could cut back to the normal 10g/day dose. Also, in those days, once we finished the loading period, it was thought that the best results would be to cycle 2 months on and one month off of the supplemental creatine.
And I clearly remembered his warning, “Once you start loading, DO NOT STOP TRAINING!!!”
So, that’s what I planned.
I already was getting my time in at the gym. At least 2-3 hours a day with maybe six or seven rest days in a month. Back then, I also was a firm believer in listening to my body. My diet was good. I ate a lot of protein and vegetables, very few fruits and tried to cut back on my rice intake (difficult in Thailand). Instead I would eat my Thai dishes with a Thai omelette. There was probably a bit more oil and salt than the usual western diet, but my metabolism was good. I was only 30 years old and I lived in a place where I was literally sweating for 12 or more hours a day. Even at rest. And this was before I took up Muay Thai, boxing and jiu jitsu.
The first thing that struck me was that I had not accounted for the taste of it. My first tub was a creatine monohydrate powder that was about 3 times more sour than sucking a raw lemon. I actually struggled to get it down my throat. And trust me, 30 grams is a good scoop of powder. There was no liquid that I could mix it with that would help me mask the taste. I theorized that if I mixed it with a milk shake it may be slightly more palatable, but I haven’t drunk milk since I was a child and wasn’t about to start again.
I started by splitting it up among 4 doses throughout the day, but that wasn’t working for me because it just put me in a shitty mood whenever I checked the time. Because my whole day I was thinking about how proximal the next dosage was due. I finally settled on choking it down twice a day. It was awful. I tried mixing it with different volumes of water to see if it would become easier. It didn’t.
In the end I was stirring it into about a half a glass of water, drinking it as quickly as possible, and then drinking a few more cups of water to help choke down the residue in the glass.
I don’t remember if they offered this product in pill form as they do now. But I am sure I was not offered it that way!
One thing I do remember is that it was hard on my stomach. I felt bloated and uncomfortable for at least an hour or so after dosing myself. It seemed to fade and so I didn’t pay it much attention. I was crazy thirsty, though. I think my water intake must have doubled in that loading period. I was told to expect that so I didn’t mind it. I think in this part of Thailand most people are probably way under-hydrated anyway.
I continued my workouts and was anxious to see how long it would take for me to gain my extra 4 kilos…
It didn’t take as long as I expected and occurred in a way that was wholly unexpected. I remember that I had just entered day 10 of the loading period and had taken my first 15g dose of the day. I was having a workout about mid-day and was due to take the last loaded dose that evening. But during that workout I pulled a series of muscles in my back along the spine.
I don’t remember what I did to injure myself this time, but this was an injury that was not new. It had happened once before. And it was bad. I was in constant pain and I had no access to a physical therapist or chiropractor- both of which I had used successfully before.
My body was visibly contorted and I struggled to do anything. Walking, working, everything was painful. Needless to say, I could not train. The warning echoed in my brain “…do not stop training.”
About 2 months later, I was finally able to see a physical therapist and over the coming weeks, she was able to get me back to normal. But it was too late…
I came to understand why I was warned to continue training while taking creatine. It was to avoid getting fat! And I did get fat. I eventually ballooned to 92Kg!!!! This was far beyond my target of 80kg which was beyond the wall I had hit at 76kg. And what is also odd was that beyond just getting fat, my body changed. My hips and shoulders became wider. I had to buy new clothes.
And even when I was able to return to training, I have never been able to get below about 82kg again. My 30-inch waist is now at 34 on a good day. When I’m at that weight, I look and feel good, but the 76kg body is a relic from a different age.
So, I guess you could say that creatine did help me bust through my goal. But this was not the intended result!
That said, I continue to sell creatine and support its use for people trying to put on a bit of extra muscle. But just be aware that if you do take creatine to excess you will gain weight. And if you don’t train, you will not like the weight that you gain.
Over the years, I have known many people who have taken this supplement in Thailand with great results. So, I can say that it definitely works. But always be cautious when taking supplements.
What do the studies say about Creatine Supplements?
Creatine is probably the most heavily scrutinized and studied nutritional supplement on the planet. This would be expected of anything with a proven track record of big athletic gains and claims.
One medical study (https://pubmed.ncbi.nlm.nih.gov/14636102/) found 10-20% increases in overall strength among people given creatine as oppdsed to a placebo. In addition, maximum repetitions increased by up to 45% and 1 rep maximum weights increased by up to 43%. These are phenomenal improvements! So, it is no surprise that the market for creatine has exploded in the past 20-30 years.
Many other studies have been done and showing more limited increases in endurance, strength and power, but one thing remains the same- they all show increases in performance with the use of supplemental protein.
In addition to studies on the effectiveness of creatine supplementation, many other studies have been performed in an attempt to find the mechanism in which muscle hypertrophy (increased size and cell growth) occurs with the added use of creatine.
The cause remains somewhat unclear. One theory is that the increased swelling of the muscle cells due to creatine use is partially due to excess fluid retention, which in turn can affect protein and carbohydrate metabolism supporting further cell growth.
Whatever the cause, it seems to work. Supplemental creatine has proven to be one of the safest, most effective, least expensive and importantly, legal ways to increase muscle mass, endurance and high intensity performance on the market today.
This increased performance is primarily due to the increased levels of ATP which your body produces from the extra creatine present. Generally speaking, a cell’s ATP stores will be used up within 8-10 seconds of high intensity exercise. Supplemental creatine can increase that by up 20% or more.
Is it safe to use Creatine Supplements for MMA or Muay Thai?
There are literally hundreds of studies that have been undertaken to determine the safety of creatine both for short-term and long-term usage. One study showed zero negative effects in people who had been supplementing with creatine for 4 years (https://pubmed.ncbi.nlm.nih.gov/11224803/).
Another study on American college football players who had been taking creatine for between 3-6 months focused specifically on liver and kidney function. All athletes in the test group had normal function throughout the testing period.
To date, there has been no evidence of detrimental health effects due to increased creatine supplementation.
What is micronized creatine?
Basically, micronized creatine is simply creatine in a smaller form. The reason that you want to take this one, is that it is much more soluble in the body (up to 20 times more soluble). And this allows you to save money as well as cut down on much of the water retention of a normal creatine monohydrate.