Take 30 to 60 minutes prior to training with at least 6 oz of water or beverage of choice. CON-CRET can be taken with or without food or protein. Normal Training: 1 serving (1 capsule) per 100 lbs of body weight. Intense Training: 1-2 servings (1-2 capsules) per 100 lbs of body weight. Post & Off Days: Can take 1 serving (1 capsule) per 100 lbs of body weight to assist in muscle recovery.