What are cramps?
Cramps are involuntary muscle contractions. “They can appear when we play sports, if the muscles are too stimulated or if we have not warmed up enough or if we have not drunk enough water”, specifies Dr Laurence Benedetti, micro-nutritionist . Cramps can also come on sneakily at night, especially with poor blood circulation. Some women have cramps more often during pregnancy.
A more balanced diet to limit cramps
“If you can’t do much when the cramp occurs (apart from trying as best you can to stretch your muscle and massage it while grimacing in pain), you can prevent their occurrence by rebalancing your diet” , she notes. Indeed, deficiencies in minerals such as magnesium and potassium promote cramps, because these minerals are involved in muscle metabolism. Likewise, the lack of B vitamins, which plays a role in muscle comfort, can promote cramps.
Foods to limit in case of cramps
It is better to avoid a diet that is too acidifying, which prevents the minerals from being properly fixed: we therefore limit red meat, salt, bad fats and caffeine (sodas and coffee). And of course, we think about drinking enough. In particular waters rich in magnesium (Hepar, Contrex, Rozanna) and those rich in bicarbonate (Salvetat, Vichy Célestin) which make it possible to maintain a good acid-base balance in the body.
What foods to limit cramps?
Red fruits
Raspberries, currants and other red fruits do not act directly on the muscles, but thanks to their flavonoid content, they improve blood circulation, which can limit the onset of cramps. Recommended especially in the event of heavy legs feeling. They are chosen fresh or frozen depending on the season. To enjoy as a dessert or to incorporate into smoothies. Simply delicious!
banana
A must-have in case of lack of magnesium. And for good reason, the banana contains a lot of it. This trace element also plays an important role in regulating mood, so it should be favored if your morale is a bit low. And with its fiber content, bananas are a great help in stalling small cravings (and avoiding hitting the first packet of cookies that passes).
Almonds, pistachios …
In general, all oilseeds are good help to limit cramps because they are super rich in magnesium, essential for the muscular system. We opt for an almond puree to spread on the toast in the morning. Or you add oilseeds to your muesli. And we eat a handful of pistachios, hazelnuts or walnuts at snack time. In addition, magnesium has an anti-stress effect.
Dried fruits
Apricots, figs, dates or even grapes in a dried version are super interesting because the potassium and magnesium content is much more concentrated than in fresh fruit. They are in addition alkalizing foods par excellence that allow to rebalance the excesses of a too acidifying diet. We eat it for a gourmet and healthy snack or as an accompaniment to cheese. And after a sports session to rebalance the body and fight against the acidification of the body and therefore cramps.
In video: Foods to choose to avoid cramps
Lentils, chickpeas …
Pulses are well supplied with minerals (potassium, magnesium, calcium, etc.) which are essential for good muscle tone. They have other nutritional advantages. In particular, their fiber content which gives them a satiating effect, which limits snacking. And they are also a good source of energy because they are the vegetables richest in vegetable proteins. Too long to prepare? They are chosen canned and rinsed to remove the salt.
Herbal teas
Passionflower and lemon balm have anti-spasmodic properties which act on the muscular and nervous system. Clearly, they prevent the onset of cramps while promoting relaxation. Lemon balm also has a calming action on digestive spasms. Come on, we allow ourselves one to two cups a day, with a little honey which is rich in potassium.
Green vegetables
Beans, lamb’s lettuce, spinach, cabbage… are well supplied with magnesium which is involved in muscle contraction. Green vegetables also contain vitamin B9, the famous folate, necessary for the proper development of the fetus during pregnancy.
Poultry
White meat, unlike red meat, has a positive effect on the acid-base balance of the body. In addition, it is a good source of B vitamins which play an important role in muscle comfort and which are super useful in case of night cramps.