One cup of yogurt with live active cultures or a glass of kefir a day provides all you need. (health.com)
Plan on eating a high quality snack (Smith recommends a glass of kefir with a banana) about to 15 to 30 minutes after exercise. (sonima.com)
It's ready to drink by 9.00 p.m. Drinking a glass of kefir an hour before bedtime is beneficial to those suffering from sleepless nights, hence my preference for a kefir nightcap. (kefir.net)