Mix 2 scoops (35g) into 200-250ml or 4 scoops into 400-500ml 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, and your protein demand will vary depending on your physical goals, so adjust your protein intake accordingly. As part of a mass building programme: Take one serving 30-45 minutes before workouts and a second double serving immediately after. On non-training days/rest days, take a double serving on an empty stomach 30 minutes before breakfast and a second serving in-between lunch and dinner.
For endurance sport: Take one serving 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.