Spoon Stirred: Gold standard 100% whey is instantized. That means if you forgot your shaker cup or don't have time to get out the blender, just add one scoop of gold standard 100% whey to a glass filled with 6-8 fl oz of water or your favorite beverage. Then mix it up with a spoon. Stir for about 30 seconds or until powder is completely dissolved. Tip: Adjust the taste of your gold standard 100% whey by varying the amount of liquid that you use to prepare it. For a bolder flavor with slightly more body and sweetness, mix each scoop with 4-6 fl oz if water, milk, or your favorite beverage. For a milder tasting, less sweet shake, use 8-10 fl oz of liquid per scoop. Shaker Cup: Bringing a shaker cup with you to the gym is the best way to get a dose of protein immediately after your workout. Just pour 6-8 fl oz of your preferred beverage and then add one scoop of gold standard 100% whey to your shaker cup. Cover and shake for 25-30 seconds. Blender: Add one scoop of gold standard 100% whey to a blender filled with 6-8 fl oz of water or your favorite beverage. Blend for 20-30 seconds. Then add 1 or 2 ice cubes and blend for an additional 30 seconds. Suggested Use: For healthy adults, consume enough protein to meet your daily protein requirements with a combination of high protein foods and protein supplements throughout the day as part of a balanced diet and exercise program. Store in a cool, dry place.