Muscle cramps are a muscle problem caused by the malfunction of some nerves that temporarily immobilize the muscle in the affected area; however there are certain foods that prevent these contractions.
First of all, it is important to know the main reasons your body has for these horrible pains. For example, dehydration, excess phosphorus, lack of calcium and potassium, as well as lack of sugar are the main responsible for muscle cramps .
Replacing certain nutrients, including potassium, sodium, and magnesium, can help counteract muscle cramps. Additionally, deficiencies in nutrients such as magnesium, vitamin D, and certain B vitamins can increase the chances of muscle cramps (Yin Lau, Kato, and Nosaka, 2019).
Therefore, discover what foods you should consume to prevent muscle cramps .
6 foods to prevent muscle cramps
1. Avocado
Avocado is a delicious and creamy superfood that comes from Central America. In addition, there are many properties that we can receive from this ingredient; in fact, it is supplied with potassium and magnesium, both minerals that promote good muscle health.
Potassium, for its part, is a fundamental mineral that the body needs to function properly. It is involved in nerve transmission and muscle contraction, as well as in the establishment of water balance.
In turn , potassium and magnesium are minerals that act as electrolytes , electrically charged substances that your body needs to perform critical functions, including muscle contraction. For this reason, when electrolytes become unbalanced, such as after intense physical activity, symptoms such as muscle cramps can arise (Dreher and Davenport, 2013)
So if you want to prevent these annoying contractions, it can be helpful to start including lots of electrolyte-rich foods like avocados in your recipes.
2. Dairy
Milk, cheese and yogurt provide calcium, a necessary and fundamental component for the proper functioning of tissues. In fact, muscles need calcium to function properly, so a lack of calcium in the blood can lead to muscle-related complications, including muscle cramps and irregular heartbeats (Uusi-Rasi, Kärkkäinen, & Lamberg-Allardt, 2013). Similarly, it is also essential for producing healthy bones.
Therefore, including dairy such as yogurt in your diet after a strenuous workout can help replenish certain nutrients that can prevent exercise-related muscle cramps , as well as boost muscle recovery (Bridge et al., 2019).
3. Bone broth
Since time immemorial, bone broth has been used for medicinal reasons to treat bowel problems. However, it is also an ally for the good health of muscles and tissues, as it is a good source of magnesium, calcium, collagen and sodium, nutrients that can help prevent cramps.
And although the collagen in bone and cartilage breaks down during cooking, the resulting gelatin contains all the substances necessary for the formation of new collagen.
Additionally, research has shown that reducing the pH of bone broth by increasing acidity and cooking broth for more than 8 hours results in significantly higher concentrations of calcium and magnesium in the finished bone broth (Hsu, Lee, Tsai and Chien, 2017).
4. Papaya
The benefits of papaya are well known since, thanks to its high content of antioxidants, vitamins, minerals and digestive enzymes, it is an essential ingredient in a healthy diet. In addition, papaya leaves also have some interesting contributions to your muscle health, as they are especially rich in potassium and magnesium.
As we have mentioned, potassium and magnesium are minerals that promote good health to your muscles and tissues, allowing you to function in your environment without any type of condition. This includes avoiding contractions such as cramps . That is, consuming more foods rich in potassium such as papayas can help you reduce the risk of muscle cramps in certain areas of your body.
5. Fish and shellfish
Fish is known to provide a valuable amount of protein and nutrients that can help prevent muscle cramps.
Salmon is a good source of vitamin D. Having healthy levels of vitamin D in the blood is vital for muscle function, and a deficiency of this nutrient can lead to muscle symptoms, such as muscle pain, spasms, and weakness.
On the other hand, while sardines may be small, they pack a punch when it comes to nutrition and muscle cramp prevention. They are rich in selenium, a mineral that plays an essential role in muscle function. Low selenium levels can lead to muscle weakness or other muscle problems, so it is important to include enough selenium-rich foods like sardines in your diet (Lauretani et al., 2009).
Therefore, it is recommended to eat a lot of fish and especially shellfish that are rich in magnesium.
6. Liquids
One of the most common causes of cramps during sports activity is a lack of hydration. Drinking plenty of fluids throughout the workout, along with effervescent salts and sports drinks, will help to replace lost minerals.
Coconut water, for example, is an ideal option for athletes looking to rehydrate and replenish electrolytes naturally, as it provides calcium, potassium, sodium, magnesium, and phosphorus, all of which can help reduce muscle cramps (Yong, Ge, Ng and Tan, 2009).
One study found that when 10 male athletes rehydrated with an electrolyte-containing drink similar to coconut water after intense exercise, they were less susceptible to electrical stimulation-induced muscle cramps compared to when they hydrated with regular water (Yin Lau, Kato and Nosaka, 2019).
In addition, foods such as gelatin, ice creams, broth-based soups, fruit and vegetable juices, smoothies, and herbal teas are perfect for fighting dehydration.
References
- Bridge, A., Brown, J., Snider, H., Nasato, M., Ward, WE, Roy, BD and Josse, AR (2019). Greek Yogurt and 12 Weeks of Exercise Training on Strength, Muscle Thickness and Body Composition in Lean, Untrained, University-Aged Males. Frontiers in Nutrition . doi: 10.3389 / fnut.2019.00055
- Dreher, ML and Davenport, AJ (2013). Hass avocado composition and potential health effects. Critical Reviews in Food Science and Nutrition . doi: 10.1080 / 10408398.2011.556759
- Hsu, D., Lee, C., Tsai, W. and Chien, Y. (2017). Essential and toxic metals in animal bone broths. Food and Nutrition Research. doi: 10.1080 / 16546628.2017.1347478
- Lauretani, F., Semba, F., Bandinelli, S., Ray, A., Guralnik, J. and Ferrucci, L. (2009). Association of low plasma selenium concentrations with poor muscle strength in older community-dwelling adults: the InCHIANTI Study. American Journal Clinic of Nutrition. doi: 10.1093 / ajcn / 86.2.347
- Uusi-Rasi, K., Kärkkäinen, M. and Lamberg-Allardt, C. (2013). Calcium intake in health maintenance – a systematic review. Food Nutrition. doi: 10.3402 / fnr.v57i0.21082
- Yin Lau, W., Kato, H. and Nosaka, K. (2019). Water intake after dehydration makes muscles more susceptible to cramp but electrolytes reverse that effect. BMJ . doi: 10.1136 / bmjsem-2018-000478
- Yong, JW, Ge, L., Ng, Y. F and Tan, SN (2009). The chemical composition and biological properties of coconut (Cocos nucifera L.) water. Molecules . doi: 10.3390 / molecules14125144
