Suggested use: STIR Simply stir in a glass of water or milk. OR SHAKE Cover and shake until well mixed. OR BLEND Secure lid and blend for desired thickness. Tip Try blending with ice, your favorite fruit, peanut butter or anything else you enjoy for a delicious smoothie. Suggested Use Mix 1 scoop with 4 to 6 oz. of cold water or skim milk. Take at breakfast, after your workout, or any other time of day. Shake well before drinking. You can customize your own shake by blending with frozen fruits, yogurt, or anything else you enjoy.