Mix 2 scoops (approx. 100 g) with 300-400 ml cold fat free milk. Lactose intolerant individuals should substitute cold water for the fat free milk. Serving size and mixing ratios may be adjusted to meet individual requirements and taste preferences. For ease of mixing use a blender or shaker. For best results take one serving immediately after weight training workouts. Additional servings may be taken during the day depending on individual caloric and nutritional requirements and ones need to gain muscle mass. Alternatively use as recommended by your nutritional advisor.