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Applies the standard weight-based creatine monohydrate protocol of 0.3 g/kg/day loading followed by 0.03 g/kg/day maintenance.
Creatine dosing
Loading = 0.3 g/kg/day for 5 to 7 days in divided doses; maintenance = 0.03 g/kg/day, or flat doses of 20 g and 3 to 5 g
Educational estimate only. Not a substitute for professional clinical judgement, and must not be used to make treatment or dosing decisions.
No. Taking 3 to 5 g a day reaches the same saturation in about four weeks instead of one.
Intracellular water rises with muscle creatine, typically giving a 1 to 2 kg weight gain in the first week.