Recommended Use: Mix 1 scoop with water or your favorite beverage. Take 1 serving 30 minutes pre-workout and another serving post-workout after exercise. Non training days take 1 scoop with first meal of the day and take another scoop at least 6 hours later. Loading Phase: for the first 5 days of use take 1 serving 4-5 times daily. Seperate doses at least 2 hours apart.