If you use oats in your pwo, drop a 1/2 cup in 1 cup water in your blender before you workout, then when you come back, add in 1 cup frozen fruit, a couple packets of splenda, some cinnamon if you like, your powder and creatine if you take it. Start mixing, add ice in 1 cube at a time, probobly around 10 cubes... when all is incorporated turn it on high and blend til you have a perfect smooth creamy milkshake like pwo. Damn that was good. Cant wait til my next workout.