Gold Standard Pre Workout combines caffeine from natural sources with creatine monohydrate and beta-alanine to help you unleash energy, focus, performance and endurance. Whether your goal is to reach the top of your game, smash your next set, or hit the last rep, get your energy going with pre-workout from one of the most trusted brands in sports nutrition. Benefits: 175 mg of caffeine per serving from natural sources 3 grams of creatine monohydrate per serving 1.5 grams of beta-alanine per serving 30 servings Suggested Use: Mix 1 scoop in 6 to 8 fluid ounces of cold water and shake for 30 seconds until that is consumed. Consume 15 to 30 minutes before exercise. Take it consistently over time in combination with a well-balanced diet and exercise program.