Lonsdale pre workout pre workout new improved fruit punch flavour 300g 30 servings advanced pro formula directions mix 1 scoop 10g with 150ml of water and shake or mix vigorously consume 20 minutes before training stay hydrated throughout the day during and after your workout or sporting activity do not exceed the recommended daily intake ingredients taurine caffeine d aspartic acid arginine aakg creatine citrulline malate beta alanine