Mix 1 level scoop (±33g) into 150-200ml or 2 scoops into 300-400ml of cold water. Shake or mix in a blender for at least 30 seconds. Note that some of the added ingredients may leave a slight texture. As part of a mass building programme: Take one serving (1 scoop) 30-45 minutes before workouts and a second double serving (2 scoops) immediately after. On non-training days/rest days, take a double serving (2 scoops) on an empty stomach 30 minutes before breakfast and a second serving in-between lunch and dinner.
For endurance sport: Take one serving (1 scoop) immediately after training, and on rest days, take one serving first thing in the morning on an empty stomach, at least 30 minutes before breakfast.
VERY IMPORTANT: remember to drink at least 2 litres of water throughout each day.