The bottom line is you want to have roughly 5g in your system at all times. If it's the first time taking it, you want to "load up" for aproximatly a week using something along the lines of 20g (before you work out). Then after that first week you just take about 5g a day.

Most people take it in water, it's best to take it in a non-citrus juice. I use Grape Juice and then follow it up by drinking water on the way, during, and after a workout.