Suggested use: On workout days, take one serving (2 scoops) after your training session with 24 oz. of ice cold water for a creamier consistency or take it with 32 oz. of ice cold water for a thinner shake. For best results, Golden Gains(TM) should be used in combination with other Controlled Labs products (Creatine, Multivitamin, etc.), at least 1-2 gallons of water per day, a high protein/moderate carbohydrate diet.