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Take 1–3 servings daily. For maximal muscle growth, take before and after your workout. Fast: Mix 1 scoop (30 grams) of Ultimate Nutrition Prostar® 100% Whey Protein into 8 oz of water or milk in a blender. If desired, add fruit, peanut butter, yogurt, or ice cream. Blend for 30–45 seconds   Faster: Mix 1 scoop (30 grams) of Ultimate Nutrition Prostar® 100% Whey Protein into 8 oz of water or milk in a shaker cup. Shake for 25-30 seconds.   Fastest: Mix 1 scoop (30 grams) of Ultimate Nutrition Prostar® 100% Whey Protein into 8 oz of water or milk in a glass. For a thicker shake, mix into 4oz of water or milk.   Ultimate Nutrition Prostar 100% Whey Protein is instantized so it will mix easily with a spoon.