I take it before any workout, I also have added it to my pm vitamins before dinner to help curb appetite for the late evening and to maintain blood sugar. Helps in maintaining even levels of mood no low blood sugar feelings. It does what it sais, helpful in maintaining blood sugar. I wish it would curb appetite even more, added Hoodia may be beneficial. Not having the added caffeine is a plus as you can take it at anytime without worry it will interfere with sleep.