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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)

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

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

Common side effects are mild: redness at the injection site, transient flushing, or a brief headache early on