Foods that help strengthen muscles in the elderly

1. Hard-boiled egg: high biological value proteins

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 consume it:
Eat it as a small    snack   an hour before going to bed, accompanied, if desired, with whole-wheat toast or some tender vegetables.

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 for dessert with dinner or as a light snack in the evening. This will help you sleep better and prepare your body to regenerate while you rest.