Recommended dosage 1 sachet per day, dissolved in a glass of water or juice (200ml).Precautions & Warnings : Do not exceed the recommended daily dose. ingredients 1 sachet provides on average : Vitamin C 80 mg Vitamin B1 2 mg Magnesium 200mg Iron 7 mg Zinc 6 mg Creatine 3000 mg L-arginine 2000 mg Beta-alanine 400 mg Creatine monohydrate, L-arginine, acid reducer: citric acid; beta-alanine, magnesium acid, potassium citrate, L-ascorbic acid (vitamin C), orange juice, extract: acesulfame K; flavor, iron phosphate, maltodextrin, sweetener: sucralose; zinc citrate, colorant: beta-carotene; thiamine chloride (vitamin B1).