R-ala and yellow gold

[sanchezgreg18]

IVe been taking one 200mg cap with biotin of ast r-ala before my pwo meal only once a day. My question is how should I be dosing it? and whats the real benefits of taking it? I also ordered some bulk yellow gold which was suggested by a friend since im currently bulking and my carb intake is pretty high. which one is better and how should I take either one? Pre workout, pwo, ppwo?????