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Journey by MYTH (New and Improved Formula) Pre Workout for men is the right combination of powerful ingredients. 200mg Caffeine 4g of L-Citrulline 3.1g Beta-Alanine 185mg Alpha GPC For best results, mix initially with room temperature water and shaker bottle for 15-20 seconds. Add ice/cool water after mixing to chill (optional) Mixing with Cold Water Add serving of Myth Journey to 6-8 ounces of cold water and shake for 30 seconds. You will notice some clumping that will begin to settle at the bottom. Please allow the mixture to sit for 8-10 minutes and then give it a quick shake. This will dissolve all leftover powder with no clumping. Enjoy! Mixing with Room temperature water Add serving of Myth Journey to 6-8 oz of water and shake for 30 seconds. Enjoy!