Mix 2x scoops (tablespoons) of Formula 1 with 250ml of low-fat milk or a milk alternative for example light soy/almond milk. Even better, use 2 scoops of the Protein Drink Mix with 350 - 450ml of water instead of milk for more protein and less sugar. We recommend using a blender or you can use a shaker. Feel free to add ice, fresh fruit or frozen berries to make a delicious smoothie!