Making some targeted dietary changes can help prevent troublesome leg cramps:
1. Increase Fluid Intake – Dehydration is a common cause of muscle cramping. Be sure to drink plenty of water and electrolyte-containing drinks. The general recommendation is around 2-3 liters per day.
2. Get More Magnesium – Magnesium plays a key role in muscle and nerve functioning. Food sources high in magnesium include nuts, seeds, legumes, whole grains, leafy greens, milk, yogurt, and fatty fish. Supplements are another option.
3. Up Your Potassium – Like magnesium, potassium supports proper muscle contraction and nerve transmission. Bananas, sweet potatoes, yogurt, tomatoes, spinach, lentils, salmon are good sources.
4. Eat More Calcium – Inadequate calcium causes excessive nerve signal transmission to muscles which can trigger cramps. Dairy products, calcium-fortified plant milks, greens, beans, and tofu are high in calcium.
5. Increase Vitamin B Complex – The B vitamins are important for energy production needed for healthy muscles. Meat, eggs, whole grains and vegetables like potatoes and spinach contain vitamin B.
6. Stay Hydrated Before & After Exercise – Fluid loss from sweating during exercise can later manifest as cramping. Drink fluids before, during and after physical activity.
Ensuring proper hydration and intake of minerals that support muscle and nerve function like magnesium, potassium, calcium and B vitamins can all help avoid painful leg cramps.
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