Suggested use: As a dietary supplement, mix 1 serving (18.1 g) thoroughly in 6 oz of water and consume 30 minutes pre-workout on an empty stomach. Intermediate Bodybuilding Athletes (1-3 yr of resistance exercise performed at least 3 times weekly) As a dietary supplement, mix 1-2 (18.1 g - 36.2 g) servings thoroughly in 6-12 oz of water and consume 30 minutes pre-workout on an empty stomach. Advanced Bodybuilding Athletes (>3 yr of resistance exercise performed at least 3 times weekly) As a dietary supplement, and depending on tolerance, mix 2 servings (36.2 g) thoroughly in 12 oz of water and consume 30 minutes pre-workout on an empty stomach.