The water you get from other beverages, plus fruits and vegetables, counts, too. Therefore, eating Greek yogurt after a strenuous workout can help replenish certain nutrients that may prevent exercise-related muscle cramps, as well as boost muscle recovery (13). It is not a substitute for professional medical advice, diagnosis or treatment and should not be relied on to make decisions about your health. Some research shows that replacing certain nutrients, including potassium, sodium, and magnesium, may help counteract muscle cramps. Sometimes muscle cramps are the result of poor blood flow. 10. This is another one of vitamins for muscle cramps. So if you gulp down 1 cup of tomato juice, you’ll get about 15%  of your daily value of potassium. M. Sardines may be tiny, but they pack a punch when it comes to nutrition. Plus, potatoes and pumpkins naturally have a lot of water in them, so they can help keep you hydrated, too. ", Academy of Nutrition and Dietetics: “Hydrate Right During Physical Activity,” “Coconut Water: Is It What It's Cracked Up to Be?” “Kidney Disease: High- and Moderate-Potassium Foods,” “4 Keys to Strength Building and Muscle Mass.”, Reviewed by Kathleen You’ll also give your body hydration to prevent muscle cramps from starting. For example, combining frozen berries, spinach, almond butter, and Greek yogurt in an easy-to-drink smoothie can help deliver the vitamins and minerals that your muscles need to function at an optimal level. A study in male athletes demonstrated that drinking small amounts of pickle juice strained from whole pickles reduced electrically-induced muscle cramp duration by 49.1 seconds, compared with drinking plain water or no fluids at all (19). Although potassium is often associated with bananas, those sweet fruits actually aren't a very high source, providing just nine percent of your daily recommended intake. THIS TOOL DOES NOT PROVIDE MEDICAL ADVICE. Last medically reviewed on March 23, 2020. Learn about 20 triggers, from…. They’re amongst the most nutritious greens you can eat and packed with a number of nutrients that support muscle health and may reduce your risk of muscle cramps. If you frequently experience muscle cramps, try adding a few of the foods and beverages on this list into your diet for natural relief. They’re particularly rich in potassium and magnesium, two minerals that act as electrolytes in the body and play roles in muscle health. What’s Causing My Feet to Cramp at Night, and How Can I Get Relief? They’re typically brief and usually over within a few seconds to minutes. Exercise, dehydration, and menstruation are common causes. One way to stop cramps is to stretch or massage your muscles and to eat enough of these key nutrients: potassium, sodium, calcium, and magnesium. 7 Signs and Symptoms of Magnesium Deficiency, 8 Signs and Symptoms of Potassium Deficiency (Hypokalemia), Debra Rose Wilson, Ph.D., MSN, R.N., IBCLC, AHN-BC, CHT, What’s Causing Your Leg Cramps at Night? Avocados are creamy, delicious fruits that are packed with nutrients that may help prevent muscle cramps. Drinking sufficient water, particularly in summer, helps prevent cramps. All the above nutrients are incredibly effective at helping ward off muscle cramps. It’s best to limit or avoid these foods altogether. Sweet potatoes are a muscle-building diet. Plus, they’re high in fiber, and studies show that high-fiber foods can help ease menstrual cramps as well as help control your blood sugar and lower levels of “bad” LDL cholesterol. Many types of nuts and seeds have calcium and magnesium as well. © 2005 - 2019 WebMD LLC. Plus, deficiencies in nutrients like magnesium, vitamin D, and certain B vitamins may increase the chances of muscle cramps (3, 4, 5). They’re typically brief and usually over within a few seconds to a few minutes (1, 2). Most people think of bananas as the number one food for keeping away painful leg cramps — and for good reason. Plus, they’re high in fibre, and studies show that high-fibre foods can help ease menstrual cramps as well as help control your blood sugar and lower levels of “bad” LDL cholesterol. Fermented foods, such as pickles and kimchi, are typically high in sodium and other nutrients that may help reduce muscle cramps. Watermelon. Eating a cup of cubed cantaloupe after a workout can help. Fortunately, eating nutrient-dense foods rich in certain vitamins and minerals may help prevent and treat muscle cramps. Potassium deficiency occurs when your body suddenly loses a lot of fluid. Learn about what causes them and how to treat them. It’s an excellent source of electrolytes, providing calcium, potassium, sodium, magnesium, and phosphorus — all of which may help decrease muscle cramping (10). Low selenium levels may lead to muscle weakness or other muscular problems, making it important to include enough selenium-rich foods like sardines in your diet (26). Potassium is an essential mineral in cramp prevention. Muscle cramps may occur even at rest, at night, or during a workout session or even while sleeping. Muscle cramps are a painful symptom experienced by many people. While pickle juice may help relieve muscle cramps quickly, it isn’t because you’re dehydrated or low on sodium. MAGNESIUM: Magnesium for leg cramps make sense because it is a muscle relaxer. Reviewed by Kathleen Muscle cramps are unexpected involuntary contractions that can target several muscles and they’re more than likely caused by a micronutrient deficiency like potassium. If you frequently experience muscle cramps, try adding a few of the foods … Cleary … Leg cramps are sudden, involuntary muscle contractions that commonly affect the calves and hamstrings. Muscle cramping is the condition in which the muscle is contracted, leading to pain.This condition makes the patient unable to move. They can be caused by fatigue or overuse…, Leg cramps can be excruciating, and they often attack when you’re sound asleep. While painful, usually you can treat them yourself. Like bananas, sweet potatoes give you potassium, calcium, and magnesium. Its lack produces muscle spasms. For example, 1 ounce of toasted sunflower seeds has about 37 milligrams of magnesium. They’re about 90% water, so when you need foods that hydrate, a cup of watermelon will do it. Magnesium plays an important role in the active transport of potassium and calcium ions in the cell membranes, which is necessary for muscle contraction, nerve impulse conduction, vasomotor tone and normal heart rhythm. Therefore, consuming more potassium-rich foods like papayas may help reduce your risk of muscle cramps. Given that it’s a liquid, drinking it can help you stay hydrated, which may reduce muscle cramping. Bone broth is made by simmering animal bones in water for a long time, usually over 8 hours, to create a concentrated broth. Top all your hard work off with some dreamy dark chocolate. Watermelon. Dairy products like cheese, milk, and yogurt can all help your body to get the help that it needs in order to prevent issues with muscle cramps. Like B12, B6 is also water soluble. Fruits and veggies, whole grains, legumes, nuts, and seeds can help decrease inflammation in the … One study found that when 10 male athletes rehydrated with an electrolyte-containing beverage similar to coconut water after intense exercise, they were less susceptible to electrical-stimulation-induced muscle cramps, compared with when they hydrated with regular water (3). But does it work? Potassium can easily be lost through excessive sweating and dehydration. Fermented foods, such as pickles and kimchi, are typically high in sodium and other nutrients that may help reduce muscle cramps. 2. One possible cause of muscle cramps is dehydration. Orange juice has 27 milligrams of calcium and magnesium. Though bananas are the most popular high-potassium food, other foods, including avocados, potatoes and leafy greens, also pack a potassium punch. Before you reach for a sports drink, know this: You only need these sugary electrolyte beverages if you’re doing high-intensity exercise for an hour or more. Fat takes longer for your body to digest, and it may make your intestines tighten up and cause cramps. Sources Electrolytes are electrically charged substances that your body needs to perform critical functions, including muscle contraction (6, 7). They’re rich in calcium and magnesium. Because many muscle cramps are related to electrolyte imbalance, foods that are high in electrolytes, like potassium, can be helpful in stopping them before the start. Plus, sipping on nutrient-rich smoothies may prevent muscle cramps by ensuring your body is properly hydrated and fueled. It is more likely because the pickle juice sets off a reaction in your nervous system that stops the cramp, according to recent research. In fact, watermelon is nearly 92% water, making it an excellent choice for a hydrating snack (9). ", Columbia University: “Foods that minimize menstrual cramps?”, The Cooper Institute: “Does Pickle Juice Relieve Muscle Cramps?”, American Heart Association: “Hyperkalemia (High Potassium).”, European Journal of Clinical Nutrition: “Associations of Menstrual Pain with Intakes of Soy, Fat and Dietary Fiber in Japanese Women.”, Medicine and Science in Sports and Exercise: “Reflex Inhibition of Electrically Induced Muscle Cramps in Hypohydrated Humans.”, National Institutes of Health Office of Dietary Supplements: “Magnesium.”, U.S. Department of Agriculture: "Basic Report: 09040, Bananas, Raw," "Basic Report: 11507, Sweet Potato, Raw, Unprepared," "Full Report (All Nutrients):  11353, Potatoes, Russet, Flesh and Skin, Raw," "Basic Report:  11422, Pumpkin, Raw," "Basic Report:  09037, Avocados, Raw, All Commercial Varieties," "Basic Report:  16070, Lentils, Mature Seeds, Cooked, Boiled, Without Salt," "Basic Report: 16015, Beans, Black, Mature Seeds, Cooked, Boiled, Without Salt," "Basic Report:  09181, Melons, Cantaloupe, Raw," "Basic Report: 09326, Watermelon, Raw," "Basic Report: 01079, Milk, Reduced Fat, Fluid, 2% Milkfat, with Added Vitamin A and Vitamin D," "Basic Report:  11457, Spinach, Raw,” "Basic Report:  11233, Kale, Raw,” "Basic Report:  09206, Orange Juice, Raw,” "Basic Report:  12539, Seeds, Sunflower Seed Kernels, Toasted, with Salt Added," "Basic Report: 12563, Nuts, Almonds, Dry Roasted, with Salt Added," "Basic Report: 15237, Fish, Salmon, Atlantic, Farmed, Cooked, Dry Heat,” "Basic Report:  11886, Tomato Juice, Canned, Without Salt Added. Muscle cramps can be caused by a number of factors, from certain medical conditions and medications to diet and dehydration.But did you know there are actually some foods that cause leg cramps and foods that trigger muscle spasms? Greek yogurt is also loaded with protein, which is needed for the growth and repair of muscle tissue. If you lose too much water, you’ll get dehydrated, and muscle cramps may happen. Muscle cramps are an uncomfortable symptom characterized by painful, involuntary contractions of a muscle or part of a muscle. Papaya contains a good amount of potassium and magnesium which can help reduce muscle cramps. Sweet potatoes are amongst the healthiest vegetables you can eat due to the powerful combination of vitamins, minerals, and plant compounds found within their flesh and skin. There are some plant foods that are really rich in all of those 3 minerals, and I wanted to share them with you. 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