As creatine monohydrate supplementation only begins to exert its full effects once muscular saturation has been achieved, some research indicates that a 5-7 day ‘loading’ phase is required to saturate the muscle cells and then for the days following day 5-7 a maintenance dose is all that is required. This protocol can range from 20g-30g during the loading phase and 5g-10g during the maintenance phase depending on bodyweight. Whilst this has been shown to be effective, a simple protocol of 5g-10g a day continuously has also been shown to still achieve full muscle saturation and is less likely to give rise to stomach discomfort or water retention as associated with higher doses.
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