Drinking a glass of warm milk before bed will help you to sleep better - it's not just an old wives' tale. Dairy products are rich in the amino acid tryptophan, which helps in the production of the sleep inducing brain chemicals, serotonin and melatonin.

Milk is one of the best muscle foods on the planet. You see, the protein in milk is about 20 percent whey and 80 percent casein. Both are high-quality proteins, but whey is known as a "fast protein" because it's quickly broken down into amino acids and absorbed into the bloodstream. That makes it a very good protein to consume after your workout.

Casein, on the other hand, is digested more slowly. So it's ideal for providing your body with a steady supply of smaller amounts of protein for a longer period of time—like long acting protein , between meals or while you sleep. Since milk provides both, one big glass gives your body an ideal combination of muscle-building proteins.

If you've been told since childhood to drink a glass of warm milk before bedtime, there's a good scientific reason behind it. The amino acid tryptophan in milk helps the body produce the hormones it needs for a serene night's sleep. What's more, milk is also rich in calcium and is a great source of protein. No wonder it remains one of the simplest yet best hot beverages before bedtime.

Muscle Growth

Sleep is a crucial component of muscle recovery and growth, but you need the right nutrients to make the most of it. Each 300 ml serving of Milk 10 grams of protein, which is an essential nutrient in gaining muscle. It will be great if we add some mass maker or high protein supplement in milk and consume at bedtime. Protein contains the amino acids that your body uses to build muscle, and consuming enough protein is vital to optimal results. If you haven't been able to consume enough protein throughout the day, consuming Milk prior to bed can make up for that and help fuel muscle growth throughout the night.

Dr. RANDHIR HASTIR