muscle can be increased by twenty to fifty percent when one's diet is supplemented with 5 grams of creatine monohydrate, four to six times a day." An Iowa State Department of Science study discovered that "creatine can improve overall muscle strength by 8.33 percent" (Williams 1). In general, short-term supplementation regimes of twenty to twenty-five grams of creatine for five to seven days have yielded a .7 to 1.6-kilogram body mass increase. "Muscle-creatine levels can be increased with small doses over large periods of time, as well as by taking larger doses during a short span, which is called loading" (Volek 3). The loading phase occurs during the first week of creatine usage. During this week, one must take large doses of creatine, in order to get the creatine-muscle level very high in one's body. After this initial week, normal doses are continued. In fact, an accurate way to determine the normal dosage is to take .3 grams per kilogram of body weight. However, because of individual differences, even that method is not always precise. (V
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