Muscle cramp is one of the most distressing symptoms and occurs quite commonly in the general population. It is defined by a muscle or a group of muscles undergoing sudden and involuntary contraction that can last for a small amount of time, usually a few seconds or minutes. Usually, muscle cramps are seen in athletes, particularly those involved in endurance training or running a marathon.
At times, muscle cramps can be seen in the elderly and can be severe, keeping them up at night. In these cases, they are also called a Charley horse (named after the horse Charley who would have painful cramps that were visible during the race).
There is much debate about the exact cause of muscle cramps in adults. Certainly, dehydration, electrolyte deficiencies particularly those of magnesium and potassium, can predispose individuals to muscle cramps. Some also argue that certain vitamins such as D and E may have a role to play in muscle contraction. Hence their deficiency can lead to muscle cramps.
While most have focused on treating muscle cramps with fluids and electrolytes, there are some simple foods one can eat on a daily basis that can help prevent muscle cramps from happening. A list of foods that may help with muscle cramps is below.
Avocados are considered a superfood for a reason. Ounce to ounce, they are packed with vitamins, electrolytes and nutrient dense fiber. Avocados are rich in magnesium and potassium, both electrolytes being critical in preventing muscle cramps. So, any chance you get, use avocados in your diet. The fiber also serves as a prebiotic and helps maintain a healthy gut.
Commonly used in clinical practice, freshly squeezed orange juice is rich in potassium and relatively low in sodium. Hence, it is commonly used in patients with heart disease. OJ also has some magnesium and the combination of these two minerals make orange juice one of the best foods to prevent muscle cramps.
It is well known that a diet very low in sodium can lead to low blood pressure and predispose some individuals to muscle cramps. Tomato or chicken noodle soup are an excellent way of hydrating yourself if you experience cramping after a strenuous exercise. Soup also provides essential nutrients, complex carbohydrates and water, all of which make it the perfect food to reduce muscle cramps from dehydration, particularly in the elderly.
Sweet potatoes are a nutrient packed source of foods that can help with muscle cramps as they are rich in vitamins, minerals and fiber. Sweet potatoes, just like avocados are also great prebiotics that can enhance gut health by creating a healthy gut microbiome. Additionally, sweet potatoes help prevent constipation letting nutrients be absorbed easily from the gut.
Research in sports medicine has shown that Pickle juice can prevent muscle cramps not just by replacing some electrolytes, but by altering the sensory stimulation of the palate. Pickles are rich in sodium (as a citrate salt) and potassium that can help prevent muscle cramps and is used by endurance athletes. Additionally, the intensely sour taste of Pickle juice can mask (or theoretically override) the painful neuromuscular contraction that leads to muscle cramps.
One of the most water-rich fruits available, watermelon is literally “solid-water”. It is also fairly rich in potassium and is one of the best foods to prevent muscle cramps, particularly in summer. Watermelon can rehydrate fast and replaces electrolytes rapidly. Watermelon seeds are used in some cultures in cooking and are supposed to be rich in antioxidants.
One of the most popular foods among athletes, a banana a day can keep the muscle cramps away. Bananas are literally superfoods—packed with vitamins, minerals, electrolytes such as potassium and magnesium and fiber, bananas are “filling” providing a high satiety factor and can improve gut health. In fact, bananas are used by tennis players on the court frequently to help stop cramps.
Although not truly “milk”, almond milk is high in protein, potassium, calcium and magnesium, which are necessary for muscle growth and improve recovery after exercise. Almond milk also contains vitamin D and phosphorus that improve bone health.
Tropical fruits such as Papaya are nutrient packed but papayas are particularly effective in reducing muscle cramps due to their ability to replenish electrolytes quickly. Papayas are an easy way to increase electrolytes in your diet. In east Asian cultures, papayas are often eaten at night to prevent nocturnal leg cramps.
A hearty soup of beans, lentils and green vegetables supply essentially all nutrients, electrolytes, trace minerals and water, making this food the best and healthiest natural option to help with muscle cramps. Beans are also a rich source of calcium, phosphorus, vitamin E and iron that help reduce muscle soreness.
So, if you ever wonder what foods can help with muscle cramps, simply incorporate these in your diet on a regular basis. Preventing muscle cramps is possible, with simple and healthier foods. And of course, if you are dehydrated, ensure you drink an electrolyte drink that is rich in magnesium, such as MAGNAK. Each serving of MAGNAK can supply enough (25% of recommended daily intake of) magnesium making it the best electrolyte drink to reduce cramping during exercise. Learn, why MAGNAK is the best endurance drink for runners, by ordering yours now!
