We recommend consuming mixing 1 serving (1 scoop) of Synergy before, during, or after training sessions by combining it with 18-20 ounces of cold water. It works best when sipped on throughout your morning or even throughout a  training session.  Synergy can be used for a day at the office,  weight training, vigorous cardio, long-distance endurance sports, or outdoor activities like mountain biking or running.