Suggested use: STIR SHAKE BLEND Tip Try blending with ice, your favorite fruit, juice, peanut butter or anything else you enjoy for a delicious smoothie. Directions Mix 1 serving (1 scoop) in 6 to 8 oz. of cold water or skim milk, or mix 2 servings (2 scoops) in 12 to 16 oz. of cold water or skim milk, according to taste, in a glass or shaker cup. Use between major meals and before and after exercise. Read the entire label before use and follow directions provided.