Suggested use: As a dietary supplement take 30 to 45 minutes prior to training with approximately 6 ounces of water or juice. CON-CRET can be taken on an empty stomach or with food. Normal Training: 1 serving per 100 pounds of body weight. Intense Training: 1-2 servings per 100 pounds of body weight. Off Days: Can take 1 serving per 100 pounds of weight to assist in muscle recovery.