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RLM hijinks
Raw
rlm-first-run
=== RLM Loop ===
Prompt: Find Health Canada dosage guidelines for creatine. Search the regulatory documents, read the relevant
sections, and provide the dosage recommendations.
Tools: IngredientAiApp.Agents.Skills.DocumentSkill
Max iterations: 15
--- iteration 1 ---
(search (map-new :query "creatine dosage guidelines Health Canada" :limit 5))
> result: map(4) %{"_type" => "Search", "frontmatter" => %{"us/fda/gras/548/gras_submission" => %{"authority" => "FDA...
--- iteration 2 ---
(let (results (search (map-new :query "creatine dosage guidelines Health Canada" :limit 5)))
(println results))
> stdout:
%{
"_type" => "Search",
"frontmatter" => %{
"us/fda/gras/548/gras_submission" => %{
"authority" => "FDA",
"basis" => "Scientific Procedures",
"citation" => "FDA GRAS Notice GRN 548",
"closure_date" => "2015-04-22",
"doc_role" => "gras_submission",
"fda_outcome" => "FDA has no questions",
"filing_date" => "2014-10-27",
"grn" => "548",
"intended_use" => "For use as a table-top sweetener and general purpose non-nutritive sweetener in foods generally, excluding infant formula and meat and poultry products",
"jurisdiction" => "US",
"lines" => 13307,
"manifestation_url" => "gs://regulations_dev/us/fda/gras/548/gras_submission/manifestation.pdf",
"notifier" => "GLG Life Tech Corporation",
"pages" => 121,
"source_url" => "https://wayback.archive-it.org/7993/20171031055001/https://www.fda.gov/downloads/Food/IngredientsPackagingLabeling/GRAS/NoticeInventory/ucm438675.pdf",
"substance" => "High purity rebaudioside D"
},
"us/fda/gras/823/gras_submission" => %{
"authority" => "FDA",
"basis" => "Scientific procedures",
"citation" => "FDA GRAS Notice GRN 823",
"closure_date" => "2019-06-21",
"doc_role" => "gras_submission",
"fda_outcome" => "FDA has no questions",
"grn" => "823",
"intended_use" => "For use as table top sweetener and as a general purposed non-nutritive sweetener for incorporation into foods in general, other than infant formula and meat and poultry products, at per serving levels reflecting Good Manufacturing Practice.",
"jurisdiction" => "US",
"lines" => 14486,
"manifestation_url" => "gs://regulations_dev/us/fda/gras/823/gras_submission/manifestation.pdf",
"notifier" => "Blue California",
"pages" => 159,
"source_url" => "https://www.fda.gov/media/133991/download",
"substance" => "Rebaudioside E"
},
"us/fda/gras/838/gras_submission" => %{
"authority" => "FDA",
"basis" => "Scientific procedures",
"citation" => "FDA GRAS Notice GRN 838",
"closure_date" => "2019-07-12",
"doc_role" => "gras_submission",
"fda_outcome" => "FDA has no questions",
"grn" => "838",
"intended_use" => "For use as a general-purpose sweetener in foods, excluding meat and poultry products and infant formulas, at levels determined by Current Good Manufacturing Practices (cGMP)",
"jurisdiction" => "US",
"lines" => 13868,
"manifestation_url" => "gs://regulations_dev/us/fda/gras/838/gras_submission/manifestation.pdf",
"notifier" => "Jiang Su Svetia Biotechnology Co., Ltd.",
"pages" => 130,
"source_url" => "https://www.fda.gov/media/134472/download",
...
},
...
},
...
}
> result: nil(1) nil
--- iteration 3 ---
(search (map-new :query "creatine supplement dosage recommendation" :limit 5))
> result: map(4) %{"_type" => "Search", "frontmatter" => %{"ca/hc/nhpid/workout.supplements.entrainement3/product" =>...
--- iteration 4 ---
(let (results (search (map-new :query "creatine supplement dosage recommendation" :limit 5)))
(println (get results "frontmatter")))
> stdout:
%{
"ca/hc/nhpid/workout.supplements.entrainement3/product" => %{
"atid" => "workout.supplements.entrainement3",
"authority" => "HC",
"citation" => "Health Canada NHPID: Workout Supplements",
"jurisdiction" => "CA",
"lines" => 1604,
"manifestation_url" => "gs://regulations_dev/ca/hc/nhpid/workout.supplements.entrainement3/product/manifestation.pdf",
"monograph_type" => "product",
"source_url" => "https://webprod.hc-sc.gc.ca/nhpid-bdipsn/atReq?atid=workout.supplements.entrainement3&lang=eng",
"title" => "Workout Supplements",
"toc" => "L1 # WORKOUT SUPPLEMENTS\nL33 ## Date\nL37 ## Proper name(s), Common name(s), Source information\nL106 table rows: 61 cols: [Proper name(s), Common name(s), Source information, Source information, Source information]\nL128 table rows: 11 cols: [Proper name(s), Common name(s), Source information]\nL148 table rows: 15 cols: [Proper name(s), Common name(s), Source information]\nL175 table rows: 22 cols: [Proper name(s), Common name(s), Source information, Source information, Source information]\nL193 table rows: 7 cols: [Proper name(s), Common name(s), Source information, Source information, Source information, Source information]\nL207 table rows: 9 cols: [Proper name(s), Common name(s), Source information, Source information, Source information]\nL214 table rows: 2 cols: [Proper name(s), Common name(s), Source information]\nL232 table rows: 13 cols: [Proper name(s), Common name(s), Source information, Source information, Source information, Source information]\nL236 ## Route of Administration\nL240 ## Dosage Form(s)\nL253 ## Use(s) or Purpose(s)\nL448 ## Dose(s)\nL450 ### Subpopulation(s)\nL454 ### Quantity(ies)\nL459 ### Group 1 (Proteins)\nL472 table rows: 5 cols: [Medicinal Ingredients, Doses - Potency constituents, Doses - Potency constituents, Doses - Potency constituents]\nL479 ### Group 2a (Essential amino acids)\nL496 table rows: 11 cols: [Medicinal Ingredients, Doses, Doses]\nL501 ### Group 2b (Non-essential amino acids)\nL522 table rows: 15 cols: [Medicinal Ingredients, Doses, Doses, Doses]\nL526 ### Group 3 (Carbohydrates)\nL535 table rows: 3 cols: [Medicinal Ingredients, Doses, Doses, Doses]\nL539 ### Group 4a (Non-caffeinated ergogenic agents)\nL555 table rows: 9 cols: [Medicinal Ingredients, Uses or purposes, Methods of preparation, Doses, Doses, Doses]\nL573 ### Creatine monohydrate\nL583 table rows: 4 cols: [, Loading Phase, Loading Phase, Loading Phase, Maintenance Phase, Maintenance Phase]\nL590 table rows: 2 cols: [, Min/day, Max/day]\nL595 ### Group 4b (caffeine)\nL604 table rows: 3 cols: [Medicinal Ingredient, Doses, Doses, Doses, Doses]\nL611 ### Group 5 (Vitamins and Minerals)\nL619 table rows: 2 cols: [Medicinal Ingredients, Doses]\nL620 ### Group 6 (Complementary ingredients)\nL639 table rows: 13 cols: [Medicinal ingredients, Methods of preparation, Doses, Doses]\nL655 ### Direction(s) for use\nL671 table rows: 4 cols: [Option(s)1, Direction(s) for use and duration(s) of use]\nL723 ## Duration(s) of Use\nL784 ## Risk Information\nL786 ### Caution(s) and warning(s)\nL906 ### Contraindication(s)\nL930 ### Known adverse reaction(s)\nL973 ## Non-medicinal ingredients\nL978 ## Storage conditions\nL983 ## Specifications\nL1019 ## EXAMPLE OF PRODUCT FACTS:\nL1023 ## References Cited\nL1518 ## References Reviewed\nL1546 ### Appendix I\nL1574 table rows: 21 cols: [Medicinal ingredients, Claims, Rationales]\nL1576 ### Appendix II\nL1599 table rows: 16 cols: [Medicinal ingredients, Claims, Rationales]"
},
"us/fda/gras/931/gras_submission" => %{
"authority" => "FDA",
"basis" => "Scientific procedures",
"citation" => "FDA GRAS Notice GRN 931",
"closure_date" => "2020-11-12",
"doc_role" => "gras_submission",
"fda_outcome" => "FDA has no questions",
"grn" => "931",
"intended_use" => "Intended for use as an ingredient in energy drinks, protein bars and powders, milk shakes, meal replacement bars and powders, meat analogs, and dry powdered drink mixes at a level of 1.2 grams (g)/serving (equivalent to 1.0 g creatine/ serving).",
"jurisdiction" => "US",
"lines" => 15868,
"manifestation_url" => "gs://regulations_dev/us/fda/gras/931/gras_submission/manifestation.pdf",
"notifier" => "AlzChem Trostberg GmbH",
"pages" => 133,
"source_url" => "https://www.fda.gov/media/143525/download",
"substance" => "Creatine monohydrate"
},
"us/fda/ndin/1130/submission" => %{
"authority" => "fda",
"citation" => "NDIN 1130",
"doc_role" => "submission",
"lines" => 1188,
"ndin" => "1130",
"notifier" => "VITAE CORP Japan Inc.",
"response_date" => "2019-11-18",
"substance" => "Sea Squirt Plasmalogen Oil ",
"title" => "NDI 1130 - Sea Squirt Plasmalogen Oil - Original NDI Notification"
},
"us/fda/ndin/309/submission" => %{
"authority" => "fda",
"citation" => "NDIN 309",
"doc_role" => "submission",
"lines" => 172,
"ndi_report" => "264",
"ndin" => "309",
"notifier" => "Medical Research Institute ",
"response_date" => "2005-02-09",
"substance" => "Creatine (Creatine from Creatine Ester HCl)",
"title" => "NDI 264 - Creatine - Original NDI Notification"
},
"us/fda/ndin/993/submission" => %{"authority" => "fda", ...}
}
> result: nil(1) nil
--- iteration 5 ---
(read (map-new :doc "ca/hc/nhpid/workout.supplements.entrainement3/product" :start 573 :end 700))
> ERROR: unknown atom :doc \x{2014} not in whitelist at 1:16
--- iteration 6 ---
(read (map-new "doc" "ca/hc/nhpid/workout.supplements.entrainement3/product" "start" 573 "end" 700))
> ERROR: read failed: unknown options [:doc], valid options are: [:uri, :start, :end, :corpus_id, :cap, :max_lines, :max_chars]
--- iteration 7 ---
(read (map-new "uri" "ca/hc/nhpid/workout.supplements.entrainement3/product" "start" 573 "end" 700))
> result: map(3) %{"_type" => "Read", "results" => [%{"_type" => "ReadResult", "cite_link" => "[Health Canada NHPID: ...
--- iteration 8 ---
(let (result (read (map-new "uri" "ca/hc/nhpid/workout.supplements.entrainement3/product" "start" 573 "end" 700)))
(println (get (nth (get result "results") 0) "text")))
> stdout:
> result: nil(1) nil
--- iteration 9 ---
(let (result (read (map-new "uri" "ca/hc/nhpid/workout.supplements.entrainement3/product" "start" 573 "end" 700)))
(println result))
> stdout:
%{
"_type" => "Read",
"results" => [
%{
"_type" => "ReadResult",
"cite_link" => "[Health Canada NHPID: Workout Supplements](cite:ca/hc/nhpid/workout.supplements.entrainement3/product)",
"frontmatter" => %{
"atid" => "workout.supplements.entrainement3",
"authority" => "HC",
"citation" => "Health Canada NHPID: Workout Supplements",
"jurisdiction" => "CA",
"lines" => 1604,
"manifestation_url" => "gs://regulations_dev/ca/hc/nhpid/workout.supplements.entrainement3/product/manifestation.pdf",
"monograph_type" => "product",
"source_url" => "https://webprod.hc-sc.gc.ca/nhpid-bdipsn/atReq?atid=workout.supplements.entrainement3&lang=eng",
"title" => "Workout Supplements",
"toc" => "L1 # WORKOUT SUPPLEMENTS\nL33 ## Date\nL37 ## Proper name(s), Common name(s), Source information\nL106 table rows: 61 cols: [Proper name(s), Common name(s), Source information, Source information, Source information]\nL128 table rows: 11 cols: [Proper name(s), Common name(s), Source information]\nL148 table rows: 15 cols: [Proper name(s), Common name(s), Source information]\nL175 table rows: 22 cols: [Proper name(s), Common name(s), Source information, Source information, Source information]\nL193 table rows: 7 cols: [Proper name(s), Common name(s), Source information, Source information, Source information, Source information]\nL207 table rows: 9 cols: [Proper name(s), Common name(s), Source information, Source information, Source information]\nL214 table rows: 2 cols: [Proper name(s), Common name(s), Source information]\nL232 table rows: 13 cols: [Proper name(s), Common name(s), Source information, Source information, Source information, Source information]\nL236 ## Route of Administration\nL240 ## Dosage Form(s)\nL253 ## Use(s) or Purpose(s)\nL448 ## Dose(s)\nL450 ### Subpopulation(s)\nL454 ### Quantity(ies)\nL459 ### Group 1 (Proteins)\nL472 table rows: 5 cols: [Medicinal Ingredients, Doses - Potency constituents, Doses - Potency constituents, Doses - Potency constituents]\nL479 ### Group 2a (Essential amino acids)\nL496 table rows: 11 cols: [Medicinal Ingredients, Doses, Doses]\nL501 ### Group 2b (Non-essential amino acids)\nL522 table rows: 15 cols: [Medicinal Ingredients, Doses, Doses, Doses]\nL526 ### Group 3 (Carbohydrates)\nL535 table rows: 3 cols: [Medicinal Ingredients, Doses, Doses, Doses]\nL539 ### Group 4a (Non-caffeinated ergogenic agents)\nL555 table rows: 9 cols: [Medicinal Ingredients, Uses or purposes, Methods of preparation, Doses, Doses, Doses]\nL573 ### Creatine monohydrate\nL583 table rows: 4 cols: [, Loading Phase, Loading Phase, Loading Phase, Maintenance Phase, Maintenance Phase]\nL590 table rows: 2 cols: [, Min/day, Max/day]\nL595 ### Group 4b (caffeine)\nL604 table rows: 3 cols: [Medicinal Ingredient, Doses, Doses, Doses, Doses]\nL611 ### Group 5 (Vitamins and Minerals)\nL619 table rows: 2 cols: [Medicinal Ingredients, Doses]\nL620 ### Group 6 (Complementary ingredients)\nL639 table rows: 13 cols: [Medicinal ingredients, Methods of preparation, Doses, Doses]\nL655 ### Direction(s) for use\nL671 table rows: 4 cols: [Option(s)1, Direction(s) for use and duration(s) of use]\nL723 ## Duration(s) of Use\nL784 ## Risk Information\nL786 ### Caution(s) and warning(s)\nL906 ### Contraindication(s)\nL930 ### Known adverse reaction(s)\nL973 ## Non-medicinal ingredients\nL978 ## Storage conditions\nL983 ## Specifications\nL1019 ## EXAMPLE OF PRODUCT FACTS:\nL1023 ## References Cited\nL1518 ## References Reviewed\nL1546 ### Appendix I\nL1574 table rows: 21 cols: [Medicinal ingredients, Claims, Rationales]\nL1576 ### Appendix II\nL1599 table rows: 16 cols: [Medicinal ingredients, Claims, Rationales]"
},
"lines" => [
%{
"_type" => "Line",
"line" => 573,
"text" => "### Creatine monohydrate",
"uri" => "ca/hc/nhpid/workout.supplements.entrainement3/product"
},
%{
"_type" => "Line",
"line" => 574,
"text" => "",
"uri" => "ca/hc/nhpid/workout.supplements.entrainement3/product"
},
%{
"_type" => "Line",
"line" => 575,
"text" => "*Table 7. Dose(s) for creatine monohydrate (with loading phase)*",
"uri" => "ca/hc/nhpid/workout.supplements.entrainement3/product"
},
%{
"_type" => "Line",
"line" => 576,
"text" => "",
"uri" => "ca/hc/nhpid/workout.supplements.entrainement3/product"
},
%{
"_type" => "Line",
"line" => 577,
"text" => "| | Loading Phase | Loading Phase | Loading Phase | Maintenance Phase | Maintenance Phase |",
"uri" => "ca/hc/nhpid/workout.supplements.entrainement3/product"
},
%{
"_type" => "Line",
"line" => 578,
"text" => "| --- | --- | --- | --- | --- | --- |",
"uri" => "ca/hc/nhpid/workout.supplements.entrainement3/product"
},
%{"_type" => "Line", "line" => 579, ...},
...
],
...
}
],
...
}
> result: nil(1) nil
--- iteration 10 ---
(let (result (read (map-new "uri" "ca/hc/nhpid/workout.supplements.entrainement3/product" "start" 573 "end" 700)))
(let (lines (get (nth (get result "results") 0) "lines"))
(for-each (fn [line] (println (get line "text"))) lines)))
> ERROR: malformed fn: expected (fn (params...) body)
--- iteration 11 ---
(let (result (read (map-new "uri" "ca/hc/nhpid/workout.supplements.entrainement3/product" "start" 573 "end" 700)))
(let (lines (get (nth (get result "results") 0) "lines"))
(map (fn [line] (get line "text")) lines)))
> ERROR: malformed fn: expected (fn (params...) body)
--- iteration 12 ---
(def extract-text (line) (get line "text"))
> result: function(1) {:closure, ["line"], {:list, ...}, ...}
--- iteration 13 ---
(let (result (read (map-new "uri" "ca/hc/nhpid/workout.supplements.entrainement3/product" "start" 573 "end" 650)))
(let (lines (get (nth (get result "results") 0) "lines"))
(println (str-join (map extract-text lines) "\n"))))
> stdout:
### Creatine monohydrate
*Table 7. Dose(s) for creatine monohydrate (with loading phase)*
| | Loading Phase | Loading Phase | Loading Phase | Maintenance Phase | Maintenance Phase |
| --- | --- | --- | --- | --- | --- |
| | Min/day | Max/day | Max/single dose | Min/day | Max/day |
| Option 1 | 15 g | 20 g | 5 g | 2 g | 5 g |
| Option 2 | 3 g | 5 g | N/A | 2 g | 5 g |
*Table 8. Dose(s) for creatine monohydrate (no loading phase)*
| | Min/day | Max/day |
| --- | --- | --- |
| Option 3 | 3 g | 5 g |
References for Tables 7 and 8: Okudan and G�kbel 2005; Preen et al. 2003; Bemben et al. 2001; Volek et al.
1999; Vandenberghe et al. 1997; Hultman et al. 1996.
### Group 4b (caffeine)
*Table 9. Doses for Group 4b (Caffeine)*
| Medicinal Ingredient | Doses | Doses | Doses | Doses |
| --- | --- | --- | --- | --- |
| Medicinal Ingredient | Min/day | Max/day | Min/single dose | Max/single dose |
| Caffeine | 100 mg | 400 mg | 100 mg | 200 mg |
Reference: HC 2022.
A daily dose above 400 mg does not apply as part of Workout
Supplements monograph for Class I applications.
### Group 5 (Vitamins and Minerals)
*Table 10. Doses for Group 5 (Vitamins and Minerals)*
| Medicinal Ingredients | Doses |
| --- | --- |
| Vitamins and Minerals | As per the current NNHPD Multi-Vitamin/Mineral Supplements Monograph |
### Group 6 (Complementary ingredients)
*Table 11. Doses and methods of preparation for Group 6 (Complementary ingredients)*
| Medicinal ingredients | Methods of preparation | Doses | Doses |
| --- | --- | --- | --- |
| Medicinal ingredients | Methods of preparation | Minimum/day | Maximum/day |
| Agmatine | N/A | > 0 mg | 2 g |
| Choline | N/A | > 0 mg | 1 g |
| Capsicum annuum | Dry, Powdered, Non-Standardized Extracts (Dry extract*, Tincture, Fluid Extract, Decoction, Infusion) | > 0 mg dried fruit | 650 mg of dried fruit |
| Deanol | N/A | > 0 mg | 750 mg |
| Lycopene | N/A | > 0 mg | 30 mg |
| L-Ornithine | N/A | > 0 mg | 1.5 g |
| Malpighia glabra | Dry, Powdered, Non-Standardzsed Extracts (Dry extract*, Tincture, Fluid Extract, Decoction, Infusion) | > 0 mg dried or fresh fruit | 10 g of dried fruit |
| Malpighia glabra | Dry, Powdered, Non-Standardzsed Extracts (Dry extract*, Tincture, Fluid Extract, Decoction, Infusion) | > 0 mg dried or fresh fruit | 100 g of fresh fruit |
| Piper nigrum | Powdered1 | > 0 mg dried fruit | 25 mg of dried fruit |
| Piperine | N/A | > 0 mg | 14 mg |
| Taurine | N/A | > 0 mg | 3 g |
References: CNF 2024; NNHPD 2024; Wong et al. 2016; Figueroa et al. 2015; Kenyan et al. 2010; TGA 2007; de
Montigny et al. 1979; Marsh and Linnoila 1979; Caraceni et al. 1978; Penovich et al. 1978.
The method of preparation 'powdered' is defined as a dried and ground preparation (= unextracted).
**Note:**
- *For ***Capsicum annuum*** and ***Malpighia glabra***, solvents allowed for the method of
preparation \x{201C}Non-standardized extracts (Dry extract)\x{201D} as part of this monograph are ethanol
and/or water only.
> result: nil(1) nil
--- iteration 14 ---
(set-final "## Health Canada Dosage Guidelines for Creatine
**Source:** Health Canada Natural Health Products Ingredients Database (NHPID) \x{2014} Workout Supplements Monograph
**Citation:** [Health Canada NHPID: Workout Supplements](cite:ca/hc/nhpid/workout.supplements.entrainement3/product)
---
### Creatine Monohydrate Dosage Recommendations
#### Option 1 \x{2014} With Loading Phase (Higher Load)
| Phase | Minimum/day | Maximum/day | Max single dose |
|-------|------------|------------|----------------|
| Loading Phase | 15 g | 20 g | 5 g |
| Maintenance Phase | 2 g | 5 g | \x{2014} |
#### Option 2 \x{2014} With Loading Phase (Lower Load)
| Phase | Minimum/day | Maximum/day |
|-------|------------|------------|
| Loading Phase | 3 g | 5 g |
| Maintenance Phase | 2 g | 5 g |
#### Option 3 \x{2014} No Loading Phase
| Minimum/day | Maximum/day |
|------------|------------|
| 3 g | 5 g |
---
### Key Points
- **Loading Phase (Options 1 & 2):** An initial loading phase can be used to rapidly saturate muscle creatine stores. Option 1 uses a higher load (15\x{2013}20 g/day in divided doses of up to 5 g each), while Option 2 uses a lower load (3\x{2013}5 g/day).
- **Maintenance Phase:** After loading, a maintenance dose of **2\x{2013}5 g per day** is recommended.
- **No-Load Option:** Creatine can also be taken without a loading phase at **3\x{2013}5 g/day** (Option 3), which achieves saturation more gradually.
- **Single dose limit (Option 1 loading):** No more than **5 g per single dose** during the loading phase.
### Supporting References
Okudan & G�kbel 2005; Preen et al. 2003; Bemben et al. 2001; Volek et al. 1999; Vandenberghe et al. 1997; Hultman et al. 1996.")
> result: string(1623) ## Health Canada Dosage Guidelines for Creatine
**Source:** Health Canada Natural Health Products I...
=== FINAL (14 iterations) ===
## Health Canada Dosage Guidelines for Creatine
**Source:** Health Canada Natural Health Products Ingredients Database (NHPID) \x{2014} Workout Supplements Monograph
**Citation:** [Health Canada NHPID: Workout Supplements](cite:ca/hc/nhpid/workout.supplements.entrainement3/product)
---
### Creatine Monohydrate Dosage Recommendations
#### Option 1 \x{2014} With Loading Phase (Higher Load)
| Phase | Minimum/day | Maximum/day | Max single dose |
|-------|------------|------------|----------------|
| Loading Phase | 15 g | 20 g | 5 g |
| Maintenance Phase | 2 g | 5 g | \x{2014} |
#### Option 2 \x{2014} With Loading Phase (Lower Load)
| Phase | Minimum/day | Maximum/day |
|-------|------------|------------|
| Loading Phase | 3 g | 5 g |
| Maintenance Phase | 2 g | 5 g |
#### Option 3 \x{2014} No Loading Phase
| Minimum/day | Maximum/day |
|------------|------------|
| 3 g | 5 g |
---
### Key Points
- **Loading Phase (Options 1 & 2):** An initial loading phase can be used to rapidly saturate muscle creatine stores. Option 1 uses a higher load (15\x{2013}20 g/day in divided doses of up to 5 g each), while Option 2 uses a lower load (3\x{2013}5 g/day).
- **Maintenance Phase:** After loading, a maintenance dose of **2\x{2013}5 g per day** is recommended.
- **No-Load Option:** Creatine can also be taken without a loading phase at **3\x{2013}5 g/day** (Option 3), which achieves saturation more gradually.
- **Single dose limit (Option 1 loading):** No more than **5 g per single dose** during the loading phase.
### Supporting References
Okudan & G�kbel 2005; Preen et al. 2003; Bemben et al. 2001; Volek et al. 1999; Vandenberghe et al. 1997; Hultman et al. 1996.
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