Whether it’s during exercise or at night trying to get some rest, most people have unfortunately experienced a muscle cramp. But why do muscles cramp, and are there ways to get ahead of it? We dive into what makes muscles seize up and how to prevent muscle cramps through food.
Signs You’re Not Getting Enough Potassium and What to Do About It
What Causes Muscle Cramps
Muscle crampsare the result of random, involuntary spasms of our motor neurons (the nerves responsible for muscle movement). They can last for anywhere from a few brief seconds to several minutes (awful, we know). There are several reasons why a muscle cramp may come on.
Contrary to popular belief, the most common cause for cramping is actually just general overuse and muscle fatigue. However,dehydration and electrolyte imbalancescan also play an important role in initiating a cramp. Poor circulation can result in cramps, as well, when your muscles don’t get enough blood and oxygen.
Getty Images / praetorianphoto
Cramps can happen to anyone, but they aremore common in older adults, athletes and pregnant women. Certain conditions and medications, particularly for thyroid or nerve diseases, can cause cramps too.
Is Nonfat Chocolate Milk the Best After-workout Drink?
Best Foods for Muscle Cramps
Pictured Recipe:Really Green Smoothie
High-Potassium Fruits and Vegetables
Because many muscle cramps are related to electrolyte imbalance, foods that are high in electrolytes, like potassium, can be helpful in stopping them before the start. Though bananas are the most popular high-potassium food, other foods, including avocados, potatoes and leafy greens, also pack a potassium punch. Check out these8 Foods with More Potassium Than a Bananafor more. Sodium is another electrolyte we lose through sweat, so you may want to make sure you’re replenishing your stores. Sports drinks, salted nuts or pretzels, as well as cooking with a little extra salt, can help.
Water
Magnesium
Magnesium has been shown to alleviate cramping for specific populations. A study published inMaternal & Child Nutritionfound that consuming a magnesium supplement could be beneficial for pregnant women who get regular cramps. Participants who took a 300-mg magnesium supplement for four weeks had significantly greater reduction in cramp frequency and intensity compared to the control group, who received a placebo pill. Check out these6 Foods High in Magnesiumto help prevent cramping at rest.
Myth-Busting: Pickle Juice & Mustard
A2010study about pickle juice reducing muscle cramps got a lot of attention. In recent years, it has been common for athletes to take shots of pickle juice to help relieve their muscle cramps (pickle juice is high in sodium). In fact, nearly 25% of athletic trainers administer pickle juice to cramping athletes. However, some physicians are concerned that taking in so many electrolytes when you are dehydrated can be dangerous for your heart, as it influences the volume of fluid in your blood vessels.
A more recent, albeit very small, study in theJournal of Athletic Trainingfound that drinking small amounts of pickle juice did not adversely affect plasma volumes (which could impact your heart), but also didn’t do anything positive for preventing muscle cramps. Larger amounts of pickle juice did increase electrolytes, but probably too slowly to fend off exercise-induced cramps. A2014study found that pickle juice and mustard did not influence cramping in a positive or negative way. Though they probably won’t be the reason your cramp stops, these foods are high in sodium and potassium—and they’re also easy to find, cheap and low risk for those who are curious.
Bottom Line
Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
Was this page helpful?
Thanks for your feedback!
Tell us why!OtherSubmit
Tell us why!
