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A final potential negative is the increase in body mass with creatine supplementation, although this is most likely caused by an increase in total body water. This increase in mass can range from 1-2.5 kg (2-5 pounds) over the course of the first week of loading; once again, women seem to see a much smaller increase in body mass than men. The body normally synthesizes about 1 gram of creatine per day with an additional 1 gram coming in from the diet1. Studies repeatedly show that muscular stores can be supersaturated with a variety of dosing protocols; creatine loading is discussed below.

Effects of amino acid supplementation on muscle soreness and damage. International Journal of Sport Nutrition and Exercise Metabolism, 16, 620. Green, J. M., Wickwire, P. J., McLester, J. R., Gendle, S., Hudson, G., Pritchett, R. C., & Laurent, C. M. Effects of caffeine on repetitions to failure and ratings of perceived exertion during resistance training. International Journal of Sports Physiology and Performance, 2, 250.

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