Sudden contraction of the calf, arm, thigh, foot… Cramps can quickly set in!
Muscle cramp is a sudden onset of pain in the arm, neck, back, thigh, calf, foot, etc. It is caused by dehydration, particularly during physical activity, and a lack of certain minerals which affect nerve impulses to the muscles. To stock up on minerals and reduce the risk of cramps, there are certain foods to favor such as:
1. Dark chocolate
Cramps are caused by a lack of magnesium, a mineral that strengthens transmission between neurons and muscles. For an adult, the magnesium intake is 6 mg/kg/day (which is about 360 mg/day for a 60 kilo person). Dark chocolate (provided you choose it minimum 65% cocoa) is particularly rich in magnesium (120g of magnesium per 100g of 70% dark chocolate). Be careful of the opposite effect, because too much magnesium can also cause cramps.
2. The banana
Bananas contain magnesium (about 30 mg per banana) and potassium (about 400 mg for a banana), two minerals that contribute effectively to the prevention of cramps, particularly in the case of sporting effort. Potassium and magnesium play a major role in nerve impulses and muscle contraction. Bananas are also rich in vitamin B (one banana provides 14.5% of vitamin B intake), including vitamin B12 which plays an important role in the transmission of nerve impulses.
3. Dried fruits
Dried fruits such as apricots, prunes, raisins or dates are good sources of potassium. Eat them a handful before a workout helps to relax and regenerate muscles and prevents the appearance of cramps.
4. Wholemeal bread
Whole grains (brown rice, whole grain pasta, quinoa, etc.) provide magnesium, potassium and iron and should be included in an anti-cramp diet. The portion of starchy foods represents approximately 1/3 (i.e. 4 to 6 tablespoons) contributions from a balanced plate but will need to be increased in the event of significant energy expenditure, such as that of athletes for example.
5. Leafy green vegetables
Green vegetables such as spinach, sorrel, lamb’s lettuce, watercress or broccoli are rich in potassium and magnesium, which help prevent the body from becoming acidic (they are antioxidants), which will increase the risk of cramps. Conversely, foods to avoid when you are prone to cramps are those that acidify the body, such as red meat, cheese and all sugary foods such as cakes and sweets.
6. Tofu
Tofu is particularly interesting for its magnesium content and in vitamin E (100g of tofu provides 7% of the daily requirement of vitamin E), which is an antioxidant and helps fight free radicals, which cause muscle damage and promote the onset of cramps.
To prevent cramps, it is essential to: maintain good muscle hydrationthroughout the day (at least 1.5 liters per day, preferably water rich in magnesium, potassium and bicarbonate such as Rozana, Hepar, Courmayeur, Contrex…) and particularly before, during or after a sports session.