Based on taste preference, vigorously mix 100ml of water per serving (1/4 scoop) of Nectar for 30-60 seconds. One full scoop, providing 23 g of protein, 0 g of fat and 0 g of sugar, may be mixed with 200-300ml of water. Consume the desired number of servings two to three times per day to satisfy your protein requirements. Remember, the best times for supplementing protein are immediately upon rising in the morning, after intense physical activity, such as weight training, and prior to sleep. Nectar mixes instantly with a spoon and tastes great... GUARANTEED!