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Suzanne received her training in epidemiology and nutrition at the University of Michigan, School of Public Health at Ann arbour. Before or During Workouts: Take Muscle Milk one hour prior to workout. It is so diverse that you can take it either before your workout or after. You have a big race coming up? There are many Alavours to choose from, but I have only tried vanilla and chocolate. This catabolic gap is the difference between the nutrition needed to gain and the calories actually consumed. Your daily values may be higher or lower depending on Fat 9 • Carbohydrate 4 • Protein 4 Product Directions / Additional Info RECOMMENDED USAGE FOR INDIVIDUALS LOOKING TO BUILD SIZE AND GAIN MUSCLE MASS: Mix 6 oz. 162g, 4 rounded scoops 2 Servings into 16-20 Al. oz. / Day RECOMMENDED USAGE FOR INDIVIDUALS THAT WANT FEWER CALORIES: Mix 3 oz. 81g, 2 rounded scoops 1 Serving into 8-10 fl. oz. / Day. Rated 4.7 out of 5 by 37 reviewers. A.