We dont sip on it we just take the teaspoon with in a small cup with the powerade and swallow it. If you need 20g (=4x5g or 4 teaspoons) and you are racing at 4pm take one teaspoon at 2pm, one at 2.15pm, one at 2.30pm and one at 2.45pm and then you can start warming up at say 3-3.15pm, whatever you do…
You just dont die as much after taking it. So at 300 in a 400 and 600 in an 800. The pace judgement is important though as if you go too fast you will die anyway, but it will just lessen how much you die. However, if you go too slow then you wont get much benefit from it as there will be little lactate to buffer.