Best to spread it out, and a lot of people prefer ALCAR in the 4-8g range. I like it for AM workouts (~2-3g) because it helps with focus and energy. I suppose I could do an evening dose, but I don't, so I only use 2-3g once in the AM.
ALA, it's better to go with Na-R-ALA (or R-ALA). 150-250mg R-ALA about 15-30 minutes before food. I take ALA at 600mg before my pre-wo drink in the AM (50g carbs), but if I wait more than 5-10 minutes it starts to burn. Folks go up to 1.5g ALA a day, but 200-600mg would be okay.
Adjust based on how you react and desired results.