Suggested use: Read all warnings prior to use. Use as a dietary supplement on training days. To determine tolerance, begin by taking 1 serving (1 scoop) mixed with 8 oz. of water 20-30 minutes before training. after personal tolerance has been assessed, take one to two servings (1 to 2 scoops) 20 to 30 minutes before training. Add 8 oz. of water per each serving.