Post-training: Add 1.5 scoops of TEMPRO™ to cold water and mix to the desired consistency in a blender or shaker cup. Consume immediately post-training. Repeat at 2 hours post-training. This method provides you with a total of 54 g of protein. (NOTE: Increases in muscle mass are only possible when a net gain of muscle protein is achieved. In a clinical study involving resistance exercising subjects, a similar method of supplementation produced an increase in muscle protein synthesis comparable to a net gain of 26 g of muscle protein. The response to the second drink [2 hr post-training] was similar to that following the first. Repeated over time, such gains can lead to considerable increases in muscle mass and strength.) Before bed: Consume another 3 scoops of TEMPRO™ mixed with water. On non-training days consume 3 scoops in the morning and any other time high-quality protein is desired.