Suggested Usage:mix 2 oz of water or milk per serving (1/4 packet) of Nectar. One full packet, providing 23 g of protein, 0 g of fat and 0 g of sugar, may be mixed with 8 oz of water or milk. Note the extra calories when combined with milk. 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