Suggested use: MALES SHOULD:PRE-WORKOUT: Use 1/2 scoop of Ignition™ with one (1) scoop of Phormula-1® in six (6) oz of water.POST-WORKOUT: Use one (1) scoop of Ignition™ with two (2) scoops of Phormula-1® in twelve (12) oz of water.FOR ENDURANCE: Mix one (1) scoop Ignition™ with 32 oz of water or juice and consume before, during and after event.FEMALES SHOULD:PRE-WORKOUT: Use 1/4 scoop of Ignition™ with 1/2 scoop of Phormula-1® in four (4) oz of water.POST-WORKOUT: Use 1/2 scoop Ignition™ with one (1) scoop of Phormula-1® in six (6) oz of water.FOR ENDURANCE: Mix one (1) scoop of Ignition with 32oz of water or juice and consume before, during and after event.