During the loading phse take 1 teaspoon (5grams) four times per day for 5 days. After you finish the 5 days (loading phase) take one teaspoon (5grams) two times a day. 6 times is waaaaaaaay to much man. The body will get rid of most of it cause its to much. take 2 times before your work one in the morning first thing in the morning and then 2 hours before your workout and 1 after your workout and before you go to bed. then when you finish the loading take one in the morning and one after your workout.Dissolve in water or any sugary juice (avoide citric juices like orange, lemon etc...

DRINK LOADS OF WATER from 2 to 3 liters per day you must stay hydrated