As a food supplement for healthy adults performing high intensity exercise who are experienced pre-workout supplement users, add 1/2 to 1 level serving to 250 ml (~8 fl oz) of cold water, shake 5–10 seconds, and slam it back 30 minutes prior to workouts. First time users should try 1/4–1/2 serving in 250 ml of water first to assess tolerance. Read and understand the entire warning before using. Do not consume within 4 hours prior to bedtime. Never exceed 2 servings per 24 hours.