Скачать или смотреть Forget Omega-3 Supplements! Take These 2 Vitamins at Night To Rebuild Muscle Overnight!

Muscles don’t grow in the gym—they grow while you sleep. After age 55, if you overlook two nighttime minerals, your progress can stall even with 150 g of protein, five workouts a week, and regular omega-3.

WHAT YOU’LL LEARN

Why omega-3 supports heart and brain health but isn’t the “night switch” for muscle growth

The runner-up: Zinc—the small but essential cofactor for protein synthesis and recovery signals

The champion: Magnesium (glycinate)—helps muscles release tension, calms the nervous system, and supports deep sleep

Three things to avoid at bedtime: iron, B vitamins, and high-dose calcium—and what to do instead

Simple dinner ideas and a realistic evening routine to support deeper sleep and faster recovery

EVENING ROUTINE (30 MINUTES BEFORE LIGHTS OUT)

Zinc (picolinate or glycinate): 15–30 mg elemental, taken when your stomach is light

Magnesium glycinate: 300–400 mg with a small glass of water

Avoid in the bedtime window: iron, B-complex, and high-dose calcium

If your doctor prescribed iron, take it with breakfast and pair with natural vitamin C (e.g., oranges or strawberries). Split calcium into smaller doses during the day to keep a healthy balance with magnesium.

SMART DINNER IDEAS

Keep dinner at least 2 hours before bed.

Build a plate with quality protein, leafy greens, healthy fats, and a moderate portion of whole-food starch.

Example: baked salmon, lightly sautéed spinach, roasted chickpeas or pumpkin seeds, and a small piece of dark chocolate.

SIGNS YOU’RE ON TRACK

Fewer awakenings, less morning stiffness, fewer calf cramps

Stronger hand grip and steadier balance when you get out of bed

IMPORTANT
This video is for education only and does not replace personalized medical advice. If you take medications for blood pressure, heart disease, kidney disease, or diabetes—or have a history of electrolyte issues—talk with your clinician before changing doses or adding supplements. People with kidney disease need individualized guidance on magnesium.

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