Suggested use: As an adult dietary supplement, take 6 capsules on an empty stomach 30 to 60 minutes prior to exercise/athletic event. To achieve maximum results, always take on an empty stomach. Suggested Use on Non-Training Days As an adult dietary supplement, take the first 3 capsules in the morning upon arising, then take the final 3 capsules before lunch. Important To avoid sleeplessness, do not take within 4 hours of bedtime. Drink at least 1 gallon of water daily.