Directions: Mix 1 serving (1 scoop) with 8 to 10 oz. of cold water or skim milk in a glass or shaker cup. For best results, mix 2 servings (2 scoops) with 16 to 20 oz. of cold water or skim milk in a glass or shaker cup. Ideal use is nighttime and between major meals. Read the entire label before use and follow directions provided.