There is no information on how best to use this supplement I was not sent anything but three containers of liquid, one of which was leaking on arrival, so I take once a day (given that the container bears no usage information other than quantity) sometimes before and sometimes after workouts. No,, results have stood out so far, I might add it took 4 weeks for the first arrival and the repeat order surfaced on my emails the day after the first order arrived.....