Recommended Use for Males: As a dietary supplement, take 1-2 scoops (equaling approx. 22-44 grams of protein) with 4.5 to 8-10 oz of cold water or any beverage of your choice. Use approximately 4-5 oz of liquid per 1 scoop of powder. Vary the amount of liquid to achieve your desired flavor and consistency. Drink 1-4 servings daily, or as needed to satisfy your protein or muscle enhancing requirements. To increase your protein intake per serving and to achieve an amazing milkshake taste, use non-fat or low-fat milk. Recommended Use for Females: As a dietary supplement, take 1 scoop (equaling approx. 22 grams of protein) with 4-5 oz of cold water or any beverage of your choice. Vary the amount of liquid to achieve your desired consistency. Drink 1-4 servings daily, or as needed to satisfy your protein or body shaping requirements. To increase your protein intake per serving and to achieve an amazing milkshake taste, use non-fat or low-fat milk or your favorite soy beverage.