I used to use it. I would take one or two a half hour or so before stepping on stage. I had buddies who would take handfuls of it though. Advice: try it out before, see how it effects you. Determine if you want to use it and dosage at that point. Taking too much can make you feel like shit. You won't compete well like that. Also - I haven't competed in 7yrs, you should get some more current advice on what bros are doing with it now....