As the years go by, maintaining strength, independence, and vitality becomes a real challenge. After age 60, many people experience muscle loss, a feeling of weakness upon waking, heavy legs, and a decline in energy levels. However, there is a simple, natural, and science-backed solution: choosing the right foods 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 loss of muscle mass with age) and transform nighttime rest into an active process of muscle regeneration.

Below are 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. 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. Consuming a boiled egg before bed helps maintain protein levels available overnight, promoting cell regeneration and preserving muscle mass.

How to include it:
Have it as a small snack an hour before bed, accompanied if you wish by a piece of wholemeal toast or some mild vegetables.

2. Kiwi: Small but Mighty.
Kiwi is not only an excellent source of vitamin C, but it also contains antioxidants and natural serotonin, which promote deep, restful sleep. In addition, its potassium and magnesium content helps prevent cramps and nighttime muscle tension.

How to include it:

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