Cramps and Nutrition
Muscle cramps are an uncomfortable symptom characterised by painful, involuntary contractions of a muscle or part of a muscle. They are typically short-lasting and usually over within a few seconds to a few minutes. For some individuals, it happens every now and then but for others, cramps can happen regularly.
Like many things, there is often more than one explanation as to why cramping can occur. It could be due to things such as medication, dehydration, genetics and poor conditioning. However, some research shows that one of the main reasons could be a magnesium deficiency. Here are some symptoms of magnesium deficiency so we can determine if we need to consider it:
Signs of magnesium deficiency:
- Restless legs
- Involuntary eye twitch
- Nausea and/or vomiting
- Fatigue and weakness
- Numbness or tingling
- Muscle contractions and cramps
- Abnormal heart rhythms
- Constipation
- Lack of sleep
How to increase Magnesium in your diet
Eating nutrient-dense foods rich in particular vitamins and minerals may help decrease muscle cramping and prevent it from occurring in the first place. Therefore, if you have signs of magnesium deficiency, it is worth increasing food that contains it:
25g of Almonds (80 mg)
80g of Spinach (78 mg)
25g Cashews (74 mg)
25g Peanuts (63 mg)
250ml Soy milk (61 mg)
30g Shredded wheat cereal (61 mg)
Other strategies to increase magnesium
Epsom salt bath – directed on the back of the packet for at least 20 minutes -35 to 40 is optimum
Supplementation – magnesium citrate – 250mg*
Other strategies to help with cramps
Improve hydration: even though the evidence is mixed on hydration and cramps, your body functions/performs better when hydrated. It is especially important even where you are training or playing is hot and humid compared to where you normally train/play.
Post-training game nutrition: Replenish carbohydrates following training/game in addition to hydration.
Antioxidants: Make sure you are eating the colours of the rainbow. Mixed berries, leafy greens, peppers, apples, oranges, onions etc.
Improve conditioning: If cramps are regularly happening after training or game, conditioning may be the issue and strategies to improve this may be required.
If you cramp during training or a game, try to:
Stretch the affected muscle
Take deep breathes in through the nose and slowly out through the mouth (often we tend to hold our breath and this just adds to muscular tension).
Apply gentle pressure to the affected muscle
If you need to continue training or a game, decrease the intensity and slow down (pace self where possible).
In conclusion
If you frequently experience muscle cramps, try improving your nutrition and hydration for natural relief.
If your symptoms do not improve or worsen, be sure to speak with your healthcare provider about possible causes and treatment options. Remember, it is always worth checking with your health professional before making any significant changes to your nutrition and lifestyle.
*always ask a healthcare professional if you’re not sure about supplementation