Consume approximately 1 gram of protein per pound of body weight per day through a combination of high protein foods and supplements. For best results, consume your daily protein allotment over several small meals spread evenly throughout the day. Tip: Try using "slower" Gold Standard Natural 100% Casein with "faster" proteins at different times for maximum effectiveness. Take Gold Standard Natural 100% Casein immediately before bed and in between meals when delayed protein delivery is desired. Drink proteins before and immediately after workouts for a rapid "shot" of amino acids.
Shaker: Using a shaker cup is the easiest and most convenient way to mix up a consistently great casein shake every time. Just add one heaping scoop to your shaker cup and then pour 10-12 oz of your preferred beverage. Cover and shake for 25-30 seconds. Adjust the intensity of your by varying the amount of liquid that you use to prepare it. For a bolder flavor with a slightly more body and sweetness, mix one scoop with 8-10 oz of water, milk, or your favorite beverage. For a milder tasting, less sweet shake, use 12-14 oz of liquid per scoop.
Blender: Add one rounded scoop to a blender filled with 10-12 oz of water, milk, or your favorite beverage. Blend for 20-30 seconds. Then add 3-4 ice cubes and blend for an additional 30 seconds. By adding a few high-energy ingredients to your shake you can blend up a delicious meal: try adding fresh or frozen fruits (strawberries, bananas, peaches, etc.), peanut butter, flaxseed oil, yogurt, coconut, slivered almonds, or other ingredients. By adding supplements like Micronized Creatine, Glutamine, Taurine, and/or Instantized BCAA powders, you can make an even more powerful post-workout recovery product.
Spoon Stirred: If you forgot your shaker cup or don't have time to get out the blender, you can just add one heaping scoop to a glass filled with 10-12 oz of cold water, milk, or your favorite beverage. Then mix it up with a spoon for about 30 seconds or until powder is dissolved.
Do not use as a sole source of nutrition for weight loss or maintenance.