I'm sharing these tips to help you, along with other athletes and fitness enthusiasts. Lately I have been suffering with unusual muscle cramps, especially ab cramps, and I can tell you firsthand these bad boys are no joke. I believe prevention is always the cure and that applies to all health problems. To avoid muscle cramps, make sure you stay well-hydrated and incorporate nutritious foods, especially when you are training and engaging in heavy exercise. Implementing proper nutrition and hydration protocols is the best muscle cramp remedy.
A muscle cramp strikes without warning, whether you get it in the middle of the night or as a back spasm while reaching an everyday object. We have all had those painful muscle cramps, and they can be mild or severe. Muscle cramps are caused by a lack of stretching, dehydration, poor blood circulation, and lack of essential nutrients in the body. Sometimes medications are the reason behind those painful involuntary contractions of one or more muscles. Cramps or spasms can occur in any part of the body, including legs, feet, arms, or hands. So, how do we prevent muscle cramps? Your best bet is to focus on what you eat. Don’t let this involuntary contraction interfere with your daily routine. When you do get a cramp, gently stretch it to your tolerance. Avoid exercising and don’t tighten your muscle. These tips may help you relieve the involuntary contractions and relax your stressed muscles. Here are the best muscle cramp remedies and the ways to prevent them from returning:
POTASSIUM-DENSE FOODS
You might have seen some sports figures munching on bananas in between their practice sessions. Bananas are packed with potassium, an essential nutrient that provides cramp relief. Potassium is vital for proper nervous and muscular function. The deficiency may increase the likeliness of muscle cramps. However, consuming too much potassium, by taking supplements, poses a threat to your nervous system and the muscular function of your heart. Be sure not to exceed the recommended daily value of 4,700mg. Adding banana to your breakfast fulfills your daily intake of potassium and magnesium. Consuming foods like milk, fish and vegetables can also provide you with enough potassium. Melons, avocados and citrus fruits are potassium dense fruits, while sweet potatoes, winter squash, and potatoes are your go-to veggies for potassium.
SALT AND SODIUM
Sodium plays a crucial role in maintaining healthy fluid balance and in regulating blood pressure. Sodium accompanies other electrolytes for proper nerve and muscle function. Cravings for salty foods may be an indication of a sodium deficiency. If you are sodium deficient, consider eating salted tortilla chips or any other salty food of your choice. When you sweat, especially during prolonged workout sessions, you tend to lose a considerable amount of sodium as well as water. Drink plenty of water and eat sodium-rich foods like carrots, smoked fish, beetroots, celery, and olives to give a sodium boost.
MAGNESIUM-RICH FOODS
Increase your magnesium intake. Magnesium is an energy source that fuels muscle contraction. One can increase his/her magnesium intake by eating legumes, seeds, nuts, dark-leafy greens, whole grains, bananas, and beans. Also, did you know muscle twitches can be a warning sign of a magnesium deficiency?
CALCIUM-RICH FOODS
You probably have heard of calcium benefits for bones, but it also plays a crucial role in muscle contraction, including your blood vessels and hearts. If you are calcium deficient, not only will your bones hurt, but you may also experience muscle cramps or impaired muscle contraction. The national institute of health suggests the adult need for calcium which is 1000mg per day. One can get 244mg of calcium by consuming 200ml of skimmed milk. Other sources of calcium are leafy greens, yogurt, cheese, almonds, and figs.
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