Directions: Experts recommend 1-3 shakes per day, even on non-training days. Simply add 30g of the powder to 6-8oz of water and shake/blend or stir. Daily. Make sure to consume one of your three servings right after a workout. For optimal absorption, combine it with water, instead of soy or almond milk, or anything similar, as these can slow down the absorption process. Store in a cool, dark, and dry place.