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The International Society of Sports Nutrition has stated that creatine monohydrate is one of the most effective supplements for improving high-intensity exercise capacity and supporting gains in lean body mass, and it outlines a fast-loading approach of about 0.3 g/kg/day for a few days followed by a maintenance dose of 3 to 5 grams per day

This allows them to enter the bloodstream faster, however, the product may be taken with food or after a meal and it will still be fully absorbed by the body

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