Suggested use: Mix each scoop of Pro JYM in 6 oz. of water for best taste and texture. Consume 1 scoop within 30 minutes before workouts, and 1 scoop within 30 minutes after workouts. Also consider taking 1 scoop when you first wake up each day and before going to bed for maximizing lean muscle mass gains. You can also consume 1 scoop between regular meals. Note When mixing Chocolate Cookie Crunch be sure to remove the grate located near the lid of the shaker cup. This will allow for cookie pieces to mix freely throughout the shake and not get stuck in the shaker grate.