One glass — around 240 ml (8 oz) — is the sweet spot. This amount gives you roughly 8g of protein, 300mg of calcium, and enough tryptophan to support melatonin production without loading your digestive system before sleep.
One glass — around 240 ml (8 oz) — is the sweet spot. This amount gives you roughly 8g of protein, 300mg of calcium, and enough tryptophan to support melatonin production without loading your digestive system before sleep.