how good is low fat natual yogurt for you? and how often and times should you have it? iv been havin at night mixed with fruit musuley after gym, is this wrong time?

I think a yogurt is good to eat after 1-2 hours of your post-workout meal.

as long as its not loaded with added sugar its ok. many yogurts are fatty, and extra sugary.

you can't avoid the lactose in yogurt, but a little of that sure won't hurt ya.