Beneficial Foods to Strengthen Muscles in Older Adults
With age, maintaining strength, independence, and vitality becomes a real challenge. After 60, many people experience muscle loss, morning weakness, heavy legs, and a lack of energy. Yet, there is a simple, natural, and scientifically proven solution: eating well before going to bed.
This habit can make a big difference in your quality of life. It’s not about pills or expensive supplements, but about affordable foods that help prevent sarcopenia (the natural loss of muscle mass associated with aging) and turn 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 the body needs to repair and develop muscle tissue. Eating a hard-boiled egg before bed helps maintain a sufficient protein supply throughout the night, thus promoting cell regeneration and preserving muscle mass.
How to include it:
Eat it as a small snack an hour before going to bed, accompanied if you wish by whole-grain toast or some tender vegetables.
