Directions: As a dietary supplement, mix three heaping scoops with 8 to 12 fluid ounces of water. SUGGESTED USE FOR ENERGY: Take one serving 30 to 60 minutes before workout or competition. SUGGESTED USE FOR MAXIMUM RECOVERY: Take two to three scoops in 8 to 12 ounces of water immediately after exercise and two to three scoops in 8 to 12 ounces of water one hour after exercise. SUGGESTED USE FOR EXTRA CALORIES AND NUTRITION: Use two servings daily as a convenient, nutrient-dense supplement.