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Creatine loading protocols have been well studied.

• Rapid loading: A dose of 5 g is taken four times daily for 5-7 days as a loading phase, followed by 2-10 g daily as maintenance for 1 week to 6 months (Bemben & Lamont 2005). This is followed by a 4-week break and then restarted in a process known as 'cycling'.

• Slower loading: A similar effect can be achieved by taking 3 g daily over 28 days.

Concurrent ingestion of carbohydrate (50-100 g) may improve creatine uptake. Once muscles have become saturated, it takes approximately 4 weeks to return to baseline levels.

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