Suggested use: Assess your individual tolerance by mixing 1 scoop with 10-12 ounces of water and consuming 15-30 minutes prior to exercise. If you experience any non-optimum effects, stop and consult your doctor. We recommend using 1 scoop 15-30 minutes prior to weight training or intense cardio, or 2 scoops (full clinical dosages) for intense weight training or cardio lasting longer than 45 minutes.