Take Totum Sport 10 minutes before exertion preferably on an empty stomach to prepare your cells for exercise. Drink water alone thereafter. Totum Sport can then be taken every hour (or more frequently as required according to ambient conditions) during endurance events to maintain cellular hydration. Take Totum Sport immediately after training or competition to maximise your body's ability to absorb protein and carbohvdrates from vour recover products at least 5-10 minutes later.
Totum Nite should be consumed at night, before bed to help the body repair whilst you sleep. It should be taken neat, not mixed with any other fluids.