A: There are two parts and they are very easy to use.

1. The Gel Refill Pouch - Choose your flavour and store these in your fridge to conveniently refill your flask.
2. The 150ml gel Soft Flask with a High-flow Upgraded Bite Valve, specifically designed for KMC NRG GEL's and holds two 70g serves

Simply unscrew the lid, pour your energy gel into the carefully designed, wide-neck,gel soft flask and srew the lid back on once done.You can fill it all the way up for two gel serves, or up to the conveniently marked line for one 70g gel serve.That's up to 54g of Carbohydrate in every pocket-sized Gel Flask!

Just bite to open, Squeeze and GO!