3–5g daily as creatine monohydrate, taken any time of day (timing doesn't matter). Mix powder with water or add to your post-workout shake. No loading phase needed — consistent daily intake builds up in your system over 2–4 weeks.

20–40g of whey protein powder within 2 hours after your workout. Mix with water, milk, or add to a smoothie. If you train multiple times daily, take 20–40g after each session. On rest days, whey can be part of your daily protein target (aim for 1.8–2.7g protein per kg of body weight).

3.2–6.4g daily, split into smaller doses (e.g., 1.6g four times daily or 3.2g twice daily) to minimise tingling. Take 30 minutes before your main workout for best effect. Consistency matters — benefits build over 2–4 weeks of daily use.

5–10g during or immediately after your workout. Mix powder into water or your post-workout shake. If you're already consuming 20–40g of whey protein post-workout, BCAAs are optional — whey already provides all three BCAAs in optimal ratios.