Gold Standard 100% Casein ProteinNighttime Use Protein Powder for Building Muscle*Ideal for Between Meals and Before Bed to Feed Muscles and Fuel Recovery*Directions For Gold Standard 100% Casein Protein:Add about 1 scoop (34g) casein protein powder to 10-12 fl. oz. of cold water, milk or your favorite beverage. Stire, shaker or blend for 30 seconds until dissolved.For best results, mix up your shake 30-60 minutes before bed, or have it between meals as an anytime snack in your balanced, high-protein diet.Warnings: STORE IN A COOL, DRY PLACE. SERVING SCOOP INCLUDED, BUT MAY SETTLE TO THE BOTTOM DURING SHIPPING.