If you are a woman, in most instances all you have to mix is half the packet as most of these packets are designed for men so therefore they have more protein and carbs than what you need. If this is the case, then mix with only 8 ounces of water. If you purchase the protein powder, then you'll need to mix it with 8 ounces of skim milk and perhaps add some pieces of fruit to the drink in order to balance out the carbs. If you purchase a protein bar, then obviously no preparation is required. Some of the best protein bars out there are EAS Myoplex bars, Myoplex Lite bars, Labrada's Lean Body and Labrada's Lean Body for Her Bars.
Men take the full packet.
Men get the full bar. The reason for this is because it is really easy to incur into a fat deficiency when you get to this level. In order to have your body operate efficiently again, just add 6 capsules of 1000mg of fish body oils a day if you are a woman and 9 if you are a man divided in three daily doses and this will take care of the problem. They help with testosterone production and also lower cholesterol. As if that would not be enough, they also have antioxidant properties and protect the heart.