Directions of Use:As a Dietary Supplement, adults take one serving (one scoop) one to two times per day. One serving should be taken 30-60 minutes before or after your workout. On non-training days, take one serving in the morning or the evening. This is an unflavored powder that can be mixed with any liquid such as water or any pre- or post-workout supplement. For best results, use daily for at least eight weeks and drink 8-10 glasses of water per day for general health.