Am uses sesame seeds, which im ground down into a paste, old, cold pressed oil. The paste am, the tay made fat fudge is rich in zinc, magnesium maganes. It's easily digestible. I use it with my athletes a pre game. So depending on the size on the sport, two to four packets pre game. Am, for if there's a half time, a half time refuel. And then am different, i put different nutrients in this product. Im to maximize either for recovery or pre work out, or pre workout without kafinecause i love thineis the delivery mechanism.