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Average weight loss during this period ranges from 2 to 4 pounds per week, though individual results vary based on starting weight, diet quality, and physical activity level

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The International Society of Sports Nutrition has stated that creatine monohydrate is one of the most effective supplements for improving high-intensity exercise capacity and supporting gains in lean body mass, and it outlines a fast-loading approach of about 0.3 g/kg/day for a few days followed by a maintenance dose of 3 to 5 grams per day

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