Suggested use: Mix a scoop of the powder into 8 to 14 fluid ounces of cold water or milk using a shaker cup. For best results, mix up your shake 30 to 60 minutes after your workout, before bed, or use as an anytime snack. For healthy adults, consume enough protein to meet your daily protein requirements with a combination of high protein foods and protein supplements throughout the day as part of a balanced diet and exercise program.