Dr. Darren Candow

The loading phase was designed for athletes to really rapidly sort of fill up the room, if you will, from a skeletal muscle perspective.

After that, you can reduce it as little as two grams a day.

So again, that's a half a salmon steak.

That would be a half a chicken breast or whichever.

So it's very viable.

They call that the maintenance phase.

The only problem with the loading phase is it's so rapid, it does cause water to enter a lot of our cells.

And a lot of individuals do not like this potential net water retention or GI tract irritation.

We don't usually use that in our labs for that reason.

But for the athletes, World Championship coming up, the loading phase followed by a maintenance phase is a very viable, rapid way.

Young females hate it because of that water retention and weight gain.

The good news is you can take as little as two to three grams a day, no loading phase, and take that on a daily basis, probably for the rest of your life.

And that will definitely accumulate and fill up your muscles in about 30 days, which

We don't know if that low dose will get into the bone or brain on a long period of time.

What we've done is look at a relative dose.

So that means everybody has a certain weight.

We put them on scale and we use 0.1 gram all the way up to 0.14 grams per kilogram.

So, for example, if you're 70 kilograms, you're taking seven grams a day all the way up to about nine grams a day.

You can take that in one bolus dose or split it up into smaller dosages throughout the day.

I wouldn't go any less than one gram.