As a dietary supplement, take one serving (1 scoop) of BETA ALANINE, mixed with 8-12 fl. oz. of cold water or other beverage of choice 20-30 minutes before training and again immediately after training. Taken twice daily between meals on non-training days. Begin with half a serving (1.6 g) daily to assess your tolerance as beta-alanine may cause a tingling or sensory sensation at the skin level in some users. With continued use, the intensity of the sensation will decrease or disappear. Do not add to products already containing beta-alanine.