Diet-based ideas for conquering muscle cramps.
The run starts no different than the others. The
groove of one leg in front of the other feels so good. Without warning you’re
stopped dead in your tracks. The tension that overwhelmed the whole body slowly
starts to fade. Although the violent strike of the muscle cramp has subsided, a
bruised sore feeling has now taken its place. You try to resume with a light
jog. Oh, but what a tenderness remains. This one wasn’t as bad as the one a few
weeks ago; you’ll be able to finish this run. Why does this keep happening? There
are many contributing factors to muscle cramping. This makes it difficult to
say there is one clear cut answer for a runner seeking relief from the
debilitating pain. A change in training, massage, or light stretching may prove
to be quite beneficial. In ruling out all potential causes, a look at dietary
considerations can support modifications in the training routine and help you
get back to full stride.
Hydration. Hydration, or a lack of, is one of
the most common causes of muscle cramping. This may become more pronounced in
those who train in the heat or consume little fluid during longer sessions.
However, this can also apply for those who find it a challenge to drink enough
fluids throughout the day. It’s easy to get side tracked, neglecting fluid with
or between meals. Drink adequate fluids such that light colored urine is
produced. This is an indicator you’re on the right track with your daily fluid
requirements. As for those longer training sessions, be aware of major weight
changes and sweat rate to better evaluate your fluid needs.
Eat Bananas. Potassium is present in many
foods including the well-known source of a banana. The concern here is the contribution
of electrolyte imbalances that trigger muscle cramping. Potassium is an
electrolyte that when the body craves more it may respond with an uncomfortable
muscle spasm. Include more potassium rich foods such as bananas, oranges,
potatoes, spinach, tomatoes, and avocado into the diet. You will not only be
getting the wonderful nutrients available in such foods, but you can keep your
fingers crossed this will reduce your chances of muscle cramping.
Got Milk. There is no real proven evidence that a lack of calcium
is the cause of muscle cramping. It is a fact that calcium plays a big part in
muscle contraction. However, the body has quite a pool of calcium it can dip
into and readily available from the bones. No matter the rationale, there are
continued reports of unwanted muscle contraction relief with heightened calcium
efforts in the diet. Who would want the body to have to pull from its bone
stores in meeting muscle requirements anyway? That would only lead to
inadequate calcium in the bone. It’s a good idea to drink your milk and eat
your cheese in protecting the body for two reasons: to avoid muscle cramping
and to maximize bone health.
Sodium . This can be conflicting to some. So much of the world
preaches to a low sodium tune and for good reason. However, there is a
difference for those who lead a lifestyle with high sweat losses. The
combination of sodium loss in sweat and consuming a lower sodium diet can throw
the body into an electrolyte imbalance leading to those unwanted cramps.
Combine such a lifestyle with a long run and only water to drink and sodium
levels can dip too low. Generally most diets consist of plenty of sodium, but
if you struggle with cramping issues a little extra salt won’t hurt the
situation. Also try packing a sports beverage for your next long training
session.
Unfortunately there isn’t a
specific remedy to managing the cramping blues. Adjustments in the training
routine can certainly make a difference. Add a diet with plenty of fluid, your
favorite high potassium and calcium rich foods, as well as have a dash of salt
every now and then and you just might prevent a cramp in your stride.
By Jackie Dikos, R.D.
www.active.com