Directions for use On training days: take 1 scoop of 30g in 150 to 200ml of water one hour before training and then another scoop of 30g just after training to provide the muscles with the proteins they need for muscle development. On rest days: take 1 scoop of 30g in 150 to 200ml of water as a snack at 10am or at 4pm in the evening before bedtime.Composition WHEY PROTEIN ISOLATE (MILK) (64%); WHEY PROTEIN CONCENTRATE (MILK), EMULSIFIER: SUNFLOWER LECITHIN (32%); FLAVOURING (2%); COCOA POWDER; EMULSIFIERS: CARBOXYMETHYLCELLULOSE; THICKENERS: XANTHAN GUM, GUAR GUM; SALT; SWEETENERS: ACESULFAME K, SUCRALOSE. PRODUCED IN A FACILITY THAT USES GLUTEN, EGGS, SESAME SEEDS, NUTS, CELERY AND SULPHITES. Produced in a facility that uses gluten, eggs, sesame seeds, nuts, celery and sulphites. Nutritional value Nutritional values for 30g : Energy value: 476 kj | 113 Kcal (5.7% AR) Fat: 0.9g (1.4% AR) of which saturated fatty acids: 0.3g (1.7% AR) Carbohydrates: 1.3g (0.5% AR) of which sugars: 0.7g (0.8% AR) Protein: 24.9g (49.8% AR) Salt: 0.2g (2.5% AR) % RA = % of reference intake for a typical adult (8 400 kJ/2 000 Kcal) Precautions for use Do not exceed the recommended daily dose. Keep out of reach of young children. To be used as part of a varied diet and a healthy lifestyle. Close the jar tightly between each use. Store away from heat, light and moisture.