Suggested use: Vigorously mix 2 oz of water or milk per serving (1/4 scoop) of Nectar Naturals for 30-60 seconds. One full scoop, providing 23 g of protein, 0 g of fat and 0 g of sugar, may be mixed with 8 oz of water or milk. Note the extra calories when combined with milk. Consume the desired number of servings two to three times a day to satisfy your protein requirements. Remember, the best times for supplementing protein are immediately upon rising in the morning, after intense physical activity, such as weight training, and prior to sleep. Nectar Naturals mixes instantly with a spoon and tastes great… Guaranteed!