For users 160 lbs or less, consume 1 scoop mixed in 8 oz of water 30 minutes prior to training. For users over 160 lbs, consume 1–2 scoops mixed in 8–12 oz of water 30 minutes prior to training.
I am very happy with the products offered here. Unfortunately they often sell out of my faves, never to return. But I keep coming back to try new things.