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AS A DIETARY SUPPLEMENT, MIX 1 SCOOP IN A SHAKER CUP WITH 12 OZ OF WATER AND DRINK 30 MINUTES BEFORE EXERCISE. YOU CAN TAKE THIS PRODUCT MULTIPLE WAYS: BEFORE TRAINING - DRINK 1 SERVING 30 MINUTES BEFORE EXERCISE. DURING TRAINING - SIP ON 1 SERVING DURING EXERCISE. AFTER TRAINING - DRINK 1 SERVING AFTER EXERCISE.