According to the manufacturer, take approximately 1 hour prior to training with a minimum of 4 to 6 ounces of water or juice.
Normal Training: 1 serving (1 capsule) per 100 lb of body weight.
Intense Training: 1 to 2 servings (1 to 2 capsules) per 100 lb of body weight.
Off Days: 1 serving (1 capsule) per 100 lb of body weight.