The feeling is familiar to almost everyone. You are woken up in the middle of the night by a sharp, violent spasm in your calf muscle. The pain jolts you out of your sleep, your leg goes numb, the muscle becomes stiff, and movement is nearly impossible. Fortunately, there is a very good solution for muscle cramps.
Why do you have muscle cramps? cramps? Although it seems completely random, such cramps often they are not without reason. And if they occur regularly, it's a sign that your body needs something - and it's telling you in the loudest way it knows how - with pain.
What happens in a muscle when a cramp occurs?
A muscle cramp is a sudden, involuntary, and painful contraction of a muscle that lasts from a few seconds to several minutes. It most commonly occurs in the calves, but can also occur in the feet, thighs, or even arms. After a cramp, the muscle is often tender and sore for a while.
There are many causes of muscle cramps., but electrolyte imbalance, dehydration, physical exhaustion, as well as prolonged sitting or sleep in unfavorable positions. A lack of potassium, calcium, magnesium and sodium leads to impaired muscle conduction – and the result is involuntary muscle contraction.
In summer, the problem is even more pronounced. Heat, more intense sweating, more physical activity and often a less balanced diet create ideal conditions for muscle cramps.
The solution to muscle cramps is on a plate. Literally.
We present 13 foods that should be a regular on your plate this summer if you want restful nights without cramps and better muscle function.
1. Bananas
They are rich in potassium, as well as magnesium and calcium. They are a great choice for breakfast, smoothies or snacks. They are often the first recommendation of sports trainers to prevent muscle cramps.
2. Sweet potatoes
In addition to having a low glycemic index, it is high in calcium, potassium, and magnesium. A great alternative to white potatoes, especially for a post-workout lunch.
3. Avocado
With over 900 mg of potassium per fruit, it even surpasses bananas. It also contains beneficial fats that support the nervous and cardiovascular systems.
4. Lentils and beans
A cup of cooked lentils or beans not only provides fiber and protein, but also up to 120 mg of magnesium. Ideal for salads, stews or as a side dish.
5. Melon
It contains over 90% water and important electrolytes – especially potassium. Although it tastes sweet, it has a low energy impact, making it suitable for diets.
6. Watermelon
Delicious, hydrating and rich in potassium. A summer staple that you can eat without a guilty conscience. Great after exercise or paired with some feta cheese to balance out the sodium.
7. Milk
Cow's milk contains calcium, potassium and sodium – the electrolyte trio. An added bonus: protein for muscle regeneration and lactose as a source of energy.
8. Pickle liquid – the secret of professional athletes
Although it may be an unusual choice, its high sodium content makes it a popular natural solution among athletes for instant cramp relief. But be careful: use it only as a supplement.
9. Dark leafy vegetables
Spinach, Swiss chard, kale... are high in magnesium and calcium, and have a tremendous impact on muscle function. If you eat them raw or lightly steamed, you retain more nutrients.
10. Orange juice
Freshly squeezed juice is a source of potassium, water, and magnesium. It's especially beneficial after exercise, but also as a morning drink to start the day.
11. Nuts and seeds
Almonds, pumpkin seeds, and sunflower seeds contain high amounts of magnesium, as well as calcium. Enjoy them in moderation due to their high energy value.
12. Salmon
In addition to omega-3 fats, it also contains potassium and sodium, which help maintain muscle balance. Salmon also supports blood circulation, which means better oxygen supply to the muscles.
13. Tomato and its juice
Containing a lot of potassium and water, tomato juice is often overlooked as an isotonic drink – but in fact it is extremely effective at replacing lost minerals.
And don't forget – water
Without it, there is nothing. The most important mineral “carrier” of all these nutrients is actually water. On hot days, when the body loses fluid through sweat, it is crucial to replace fluids in a timely manner. And not only with water – also with foods that contain a lot of water: watermelon, cucumbers, strawberries, salad …
Forget about muscle cramps. Don't wait until you become thirsty – you could already be dehydrated.
