Suggested use: Daily Dose As a dietary supplement, mix 1 serving (5 grams) with water or your favorite beverage. For best results consume 1 serving 30-45 minutes prior to exercise and 1 serving immediately after exercise. A third serving can be taken later in the day. Non Training Days Take 1 serving with first meal of the day, take a second serving with a meal at least 6 hours later. Loading Phase Mix 1 serving with water or your favorite beverage four to five times daily for first five days of use. Separate doses at least 2 hours apart. Loading is not necessary but the time to muscle saturation will be 2-3 weeks faster. For Best Results The product contains creatine so consume adequate water when using. As a general guideline consume at least an extra 16 ounces of water daily for each serving.