For first time users it is definately best to start with small serves to get use to Gaspari SuperPump 250. Start with as little as 1/2 or 1 scoop for your first workout or two and then progressively increase the dose the 1-2 scoops 20-30 minutes before workouts. Gaspari Nutrition SuperPump 250 is one of our most popular products as it gives big results very quickly. Of all the pre-workout products Gaspari Nutrition SuperPump 250 definately gives a big pump during workouts and delivers a long boost of energy comparable to all caffeine containing pre-workout products.