Optimum Nutrition 100% Gold Standard Whey Extreme Milk Chocolate 5lbsGOLD STANDARD 100% WHEY Extreme Milk Chocolate Ingredients Suggested Use Directions For Gold Standard 100% Whey: SPOON STIRRED: Gold Standard 100% Whey is INSTANTIZED. That means if you forgot your shaker cup or dont have time to get out the blender, you can just add one rounded scoop of Gold Standard 100% Whey to a glass filled with 6 8 oz of water or your favorite beverage. Then mix it up with a spoon. Stir for about 20 seconds or until powder is