Supplement with 3-5 grams per day to keep muscles saturated.
If you're new to creatine and will be loading to achieve saturation quicker, you should consume 20-25 grams of creatine daily for five to seven days, followed by a maintenance dose of 3-5 grams per day.
If you're new to creatine and will not be loading, 3-5 grams per day will take 28 days to achieve full saturation.
The key to creatine is consistency. Take it daily, even on rest days.
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