I like about 2/3 scoop of Surge before the more intense lifting sessions. I don’t use it regularly for cardio things, but I did take one scoop shortly before two 5k’s last year and the results were glorious. The 5k I’m running next weekend will also be powered by Surge, hands down one of the best supplements ever. After protein and creatine if I could only have one other supp this would be it, it’s that good (especially that lemon flavor).
Edit after aforementioned-5k: another new PR with the highest elevation change I’ve run to date (roughly 250+ feet up, almost all of it in the last mile)…did I mention how amazing Surge is?? Seriously. Just get some. It’s totally legit.