Suggested use: As a dietary supplement, take 2 capsules (1600 mg) with your favorite beverage twice daily. On non-training days Take 1 serving prior to your first meal of the day and 1 serving 6-8 hours later. On training days Take 1 serving 20-30 minutes prior to exercise and 1 serving after training. Beta-Alanine can create tingling sensation on your skin, which is normal and should subside after continuous use. To asses tolerance, begin by consuming 1/2 a serving.