As a dietary supplement, take 2-4 capsules twice daily. Workout Days: Take 2-4 capsules with 16 oz of water 15-30 minutes before workout. Take another 2-4 capsules with 16 oz water 15-30 minutes after workout. Non Workout Days: Take 2-4 capsules with 16 oz water with first meal. Take another 2-4 capsules with 16 oz water with meal 4-6 hours later.
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