For amateur, take 1 serving (1 scoop of 35g) daily. For Professional bodybuilders, take 1 serving (1 scoop of 35g) twice daily. For amateur, mix 1 scoop (35g) in 250ml to 300ml of cold water, consume within 30 min post your workout. For Professional bodybuilders, mix 1 scoop (35g) in 250ml to 300ml of cold water, consume twice daily, 30 min pre-workout and within 30 min post your workout. On non-training days, mix 1 scoop (35g) in 250ml to 300ml of cold water, consume between meals. Do not exceed the recommended daily dose.