During exercise, consume two to three scoops of ULTRANRG mixed with 12-16 fl. oz. of water every hour as your main source of nutrition. Pre-workout, consume two to three scoops in 12-16 fl. oz. of water 30 minutes before exercise. As a post-workout recovery aid, consume two to three scoops in 12-16 fl. oz. of water within 30 minutes of exercise completion. You may adjust the amount of ULTRANRG depending on your exercise duration and intensity.