A 90 kg male athlete competing in a sport requiring multiple sprint bouts seeks to maximize phosphocreatine (PCr) resynthesis. Which loading protocol is most commonly studied for creatine?
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A
3 g/day for 30 days
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B
20 g/day for 5–7 days, then 3–5 g/day maintenance
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C
10 g/day indefinitely with no loading phase
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D
50 g single dose followed by 5 g/day