As a dietary supplement, mix 1 serving with 8-10 oz of water, milk, or your favorite beverage.
For pre-workout nutrition, take 1 serving 30 to 60 minutes before working out.
For post-workout nutrition, take 1 serving within 60 minutes of finishing working out if you weigh less than 150 pounds and 2 servings if you weigh more than 180 pounds.