What to Eat to Prevent Muscle Cramps

Introduction 
Muscle cramps are a challenge that all athletes face. Exercise-induced muscle cramps are painful and draining, which can take an athlete out of competition. Muscle cramps are usually associated with fatigue and dehydration, often linked to the loss of electrolytes. This issue commonly affects the gastrocnemius and soleus (lower leg) muscles and the hamstring muscle groups. Athletes may find relief with stretching; however, the sharp pain can recur once they return to using the same muscles. How can athletes prevent this from happening? A good diet!

What are muscle cramps?

Muscle cramps are involuntary tightening in the muscles, often referred to as a Charley horse. They are very painful, and exercising, especially in heat, can increase the chances of their occurrence. Cramps commonly occur in the leg muscles, most often in the calf. They usually last from seconds to minutes and usually go away on their own; however, they can leave a lasting effect. Cramps can hinder an athlete's performance and lead to severe injuries as the athlete loses strength in the affected muscle. The body’s muscles must get the nutrients they need because they play a crucial role in muscle health and growth and prevent and manage involuntary cramps. 

Essential nutrients and Food to prevent cramps 

To prevent muscle cramps, it is essential to maintain a balance of electrolytes in the body. Electrolytes are necessary for normal muscle contractions and relaxation, and an imbalance of them results in cramping.

Sodium - Sodium is necessary for fluid balance and muscle function. It is lost through sweating, which can increase the likelihood of cramps. Processed meals typically include adequate sodium, but can be insufficient for people who sweat a lot. Consuming too little sodium can lead to dehydration, while excessive sodium intake can contribute to high blood pressure. Sports drinks, carrots, celery, beets, and salty food can all help maintain the appropriate sodium balance. 

Potassium - Potassium is important for muscle and nerve function. It helps with muscle contractions and counteracts the sodium effect, relaxing the blood vessels. Bananas, sweet potatoes, spinach, avocados, and coconut water are very high in this mineral.

Magnesium - Magnesium is needed for muscle relaxation, and a lack of it can cause muscle weakness. Foods rich in magnesium are nuts and seeds (almonds, cashews, and pumpkin seeds), whole grains (brown rice, quinoa, and whole wheat bread), and Green leafy vegetables (Spinach).

Calcium - Calcium is essential for contractions and nerve signaling. Good sources of calcium include dairy products, fortified plant milks, leafy greens, almonds, and tofu. 

Carbohydrates - Carbohydrates are the primary source of energy for the body. They are important for athletes as they provide the fuel that they need for physical activity. Consuming enough carbohydrates keeps muscles' glycogen stored intact, which is essential for producing energy during extended or vigorous exercises. Low glycogen levels can lead to muscle cramping, however, this link is not fully established yet. 

Key electrolytes like sodium, potassium, magnesium, and calcium are essential for hydration and muscle function. Carbohydrates and protein also play an important role in the prevention of cramps. Whole grains (brown rice, quinoa, and whole wheat bread), Fruits (bananas, apples, berries, and oranges), and Legumes (Beans, Lentils, and Chickpeas) are good sources of carbohydrates. 

Protein - Proteins are necessary for muscle growth and repair and supply the building blocks (amino acids) required for muscle upkeep and healing. Consuming enough protein promotes general muscle health, which helps with cramps. Lean meat, seafood, eggs, and dairy products are good sources of all the essential amino acids your body needs. 

Conclusion 

To conclude, preventing exercise-induced muscle cramps includes proper hydration, a balanced and rich diet of essential nutrients, and adequate rest. Key nutrients such as sodium, potassium, magnesium, calcium, carbohydrates, and protein play crucial roles in muscle function, contraction, and relaxation. Ensure a diet that includes foods rich in these nutrients and key electrolytes to maintain balance and reduce the risk of cramps.

Citations 

Staff, Kentucky Equine Research. “Electrolytes and Muscle Function: What’s the Connection?” Kentucky Equine Research, 7 Nov. 2023, ker.com/equinews/electrolytes-muscle-function-whats-connection/. Accessed 27 July 2024. 

“Solving Muscle Cramps: The Essential Electrolytes You Need.” BATCH, hellobatch.com/blogs/insights/electrolytes-for-muscle-cramps. Accessed 27 July 2024. 

Admin. “Benefits of Consuming Electrolytes with Exogenous Ketones.” KetoNutrition, 5 Nov. 2022, ketonutrition.org/2020-12-13-benefits-of-consuming-electrolytes-with-exogenous-ketones/. Accessed 27 July 2024. 

“Learning Center.” The Sports Institute, thesportsinstitute.com/muscle-cramping-in-the-heat-2/. Accessed 27 July 2024.

Miller, Kevin C., et al. “An Evidence-Based Review of the Pathophysiology, Treatment, and Prevention of Exercise-Associated Muscle Cramps.” Journal of Athletic Training, vol. 57, no. 1, 29 June 2021, pp. 5–15, doi:10.4085/1062-6050-0696.20.