A: iForce Nutrition recommends that you assess tolerance first. Add ½ serving (½ scoop) to 4-6 oz (120-175ml) of water, and consume about 30 minutes before training. After assessing tolerance, add one full serving (1 scoop) to 8-10 oz (240-300 ml) of water, and consume about 30 minutes before training. Mix in a shaker cup or stir in a glass. Adjust water to taste. Do not combine with any products that contain Nitrates.