Mix 1 rounded scoop (30 g) with 200 ml (8 oz) of cold water or milk (adjust liquid for taste preference) and shake well. Have a shake in the morning, after your workout, or as a snack. (1-3 shakes daily).Blender: Add 1 rounded scoop of Fit Pro Whey Protein to a blender filled with 200 ml (8 oz) of cold water or your favorite beverage. Blend for 20-30 seconds. Then add 1 or 2 ice cubes and blend for an additional 30 seconds.