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To Enhance Athletic Performance: 2,000-3,000 mg divided into two doses

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But this is a minimum interval, not a mandate

Research suggests creatine may help: Improve strength and power output Increase workout performance Support muscle growth when combined with resistance training Reduce muscle protein breakdown Improve recovery between training sessions The usual recommendation is 3-5 grams daily, and consistency matters much more than timing

How it works: the fat oxidation angle L-carnitine plays a major role in cellular energy production because it transports fatty acids to the mitochondria so that they can make ATP (as discussed in the creatine section above)