Others might feel differently, but I would take it before training and before bed, unless you train close to bed time, in which case I would not take your doses so close together. The reason for the pre-training dose is obvious--to prevent muscle breakdown and initiate recovery after training is over...and the reason for the pre-bed dose is because we grow more when we sleep than at any other time. Of course, if you take it berfore bed, make sure you supply your body with all the nutrition it needs to grow while you sleep. Otherwise you will be wasting the drug's potential.