Suggested use: Adults, as a dietary supplement take 30 to 45 minutes prior to training with approximately 4-6 ounces of water. Con-Cret can be taken on an empty stomach or with food or mixed with protein. Normal Training 1 serving (1 capsule) per 100 pounds of body weight. Intense Training 1-2 servings (1-2 capsules) per 100 pounds of body weight. Post & Off Days Can take 1 serving (1 capsule) per 100 pounds of body weight to assist in muscle recovery.