With age, maintaining strength, independence, and vitality becomes a real challenge. After age 60, many people suffer from muscle loss, a feeling of weakness upon waking, heavy legs, and a lack of energy. However, there is a simple, natural, and scientifically proven solution: eating well before bed.
This habit can make a big difference in your quality of life. It’s not about expensive pills or supplements, but about affordable foods that help prevent sarcopenia (the natural age-related loss of muscle mass) and transform nighttime sleep into an active process of muscle regeneration.
Below, we show you the four most powerful foods you should include in your dinner or evening snack to protect your body, sleep better, and wake up with more energy and vitality.
1. Hard-boiled Egg: High Biological Value Protein
Eggs are a complete source of protein, rich in essential amino acids that the body needs to repair and build muscle tissue. Eating a hard-boiled egg before bed helps maintain adequate protein intake throughout the night, promoting cell regeneration and maintaining muscle mass.
How to include it:
Have it as a small snack an hour before bed, perhaps accompanied by whole-grain toast or some tender vegetables.
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2. Kiwi: Small but Mighty
Kiwi is not only an excellent source of vitamin C, but also contains antioxidants and natural serotonin, which promote deep, restful sleep. Additionally, its potassium and magnesium content help prevent nighttime muscle cramps and tension.
How to include it:
Eat one or two kiwis for dessert with dinner or as a light evening snack. This will help you sleep better and prepare your body to regenerate while you rest.
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