Mix each serving (2 scoops) of Cor-Performance Whey Protein in 5-6 fl. oz. of cold water or any beverage of choice one to two times daily. Maximum Performance Tips: Vary the amount of liquid to achieve desired consistency and flavor. Cellucor COR-Performance Whey Protein can be used before workouts, after workouts, or as quick and fit snack anytime. Drink 1-4 servings daily, or as need to satisfy your personal protein intake requirements. Nutrition: Cellucor COR-Performance Whey Protein is best used as part of a well-balanced diet that includes whole foods and other protein sources. Individual nutritional requirements vary depending on gender, body weight, level of activity and exercise/training intensity. Mix it Up: Cellucor COR-Performance Whey Protein can be used for more than just protein shakes. Try adding a scoop into oatmeal, yogurt, pancakes, and other baked good recipes.