3–5g daily as creatine monohydrate, taken any time of day with food. No loading phase needed. Consistency matters more than timing.

20–40g whey protein within 2 hours post-workout, ideally within 30–60 minutes. Mix with water, milk, or add to a smoothie. If training multiple times daily, take 20–30g after each session.

3.2–6.4g daily split into 2–3 doses (e.g., 2g with breakfast, 2g with lunch) for 4+ weeks. Take 30 minutes before your main workout for acute performance benefit. Consistency is key; daily intake builds muscle carnosine over time.

5–10g during or immediately after your workout. If using powder, mix into your post-workout drink or water. Take on training days only; rest days don't require BCAA supplementation if your total daily protein intake is adequate (1.8–2.7g/kg).