Suggested use: Take 1 serving (3 caplets) with a glass of water once a day. Headed to the gym? Take your serving 30 to 45 minutes before your workout. Taking a day off? Have your serving in the morning. Beginners should start with 3 caplets per serving. Advanced and intermediate athletes should up to 200 lbs. should take 4 caplets per serving; those over 200 lbs. are recommended to take 5 caplets per serving.