 So about 30 minutes before your workout, you could do 15 minutes, you could do 45 minutes, but within the 45 to 15 minutes before working out, it'll help you get extra weight pushed, give you a good pump, make you feel good during the workout or during your bike ride or golf dash. And then in a perfect world for maximum benefits, you take one more scoop of the FitPro right after, as soon as you can. Literally shake it up in water and drink it right after you work out.