As a dietary supplement, mix 1 scoop of VERDA wtih 350-400ml (12-14oz) of cold water. Consume 1 to 4 servings daily. For best results drink 1 serving in the morning immediately upon waking and 1-3 servings any other time of the day. On training days, take one of your daily servings immediately after exercise. For best results use VERDA every day for 12 weeks and combine wtih resistance training.