Suggested use: 1 scoop (10g) First time users (to assess tolerance) 2 scoops (20g) Experienced users that are tolerant 3 scoops (30g) Advanced users with high tolerance Mix 5-6 oz. of water with each scoop. For optimal results, take at least 30 minutes prior to workout/performance. NOTE Beta-Alanine consumption can result in a tingling sensation that will subside after a single use and with continued use of the product. Do not exceed 3 servings (3 scoops) in a 24-hour period.