+ another one for perpetuem.

8 scoops in a bottle, fill the rest with water. I consume only that and 3-4 water bottles and I feel awesome after 4 hours. It's honestly the best training tool since my powertap.

If you're more into the GU shot thing, mix 1 scoop of perpetuem with as much water as it takes to fill a gel flask. A scoop of perpetuem is around 140 calories, while a shot of Gu is closer to 80.