It's a proprietary blend, but if you are at or around 215 pounds it should be more than enough to keep you saturated (this information is directly from HQ). I supplement with our Creaplex (iForce's creatine monohydrate) on off days as well, but obviously any quality creatine monohydrate would suffice. Creatine MangaPower is also interesting to take pre-bed for the sleep benefits derived from the chelated magnesium.