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Eggs are a complete source of protein, containing the essential amino acids for muscle repair and growth. Eating a hard-boiled egg before bed helps maintain a stable protein intake throughout the night, thus promoting cell regeneration and maintaining muscle mass.
How to include it:
It can be eaten as a light snack an hour before bedtime, with wholemeal toast or tender vegetables if desired.
2. Kiwi: small but mighty.
Kiwifruit is rich in antioxidants and natural serotonin, which promote deep and restful sleep. It also contains potassium and magnesium, which help reduce nighttime muscle cramps and tension.
How to include it:
Eat one or two kiwis as a dessert after dinner or as a light snack in the evening. This will improve the quality of your sleep and prepare your body to regenerate while you rest.
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