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 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:
Eat it as a small snack an hour before bed, perhaps accompanied by whole-wheat 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. Furthermore, its potassium and magnesium content helps prevent cramps and nighttime muscle tension.
How to include it:
Eat one or two kiwis as a dessert with dinner or as a light evening snack. This will help you sleep better and prepare your body to regenerate while you rest.
