Mix 3 scoops (18g) in 400ml of plain or cold water in your bottle and shake well for 30 seconds. Drink immediately after training.
Bodybuilders weighing more than 90kg:
Take 2 scoops before, 2 during and 2 immediately after workouts. Warnings:
As with all supplements, consult your doctor first (especially if you have a medical condition). Do not use if you are pregnant/lactating, or if you are under 18 years of age.