How to prevent muscle cramps through diet?

It is considered that cramps are regularly idiopathic (of unknown origin) and there are 2 types of muscle cramps:

• Night cramps : they occur at night and are localized in the calf and foot. They wake the sleeping person and force them to get up, walk around and stretch the muscle. Their frequency increases with age and during pregnancy, and particularly during the third trimester. For pregnant women, it could be due to lack of menstruation.

• Cramps linked to physical exercise : they appear during intense, prolonged and poorly prepared muscular exercise, often carried out in a hot and humid environment. They can be felt during the warm-up, during exercise, or even during the recovery phase in the hours following sporting activity.

Most often, they are located in the lower limbs (foot, calf, thigh) during the day and after unusual exercise, or at night while resting during sleep. They also often affect the hands (writer's cramp) when the cramp occurs after prolonged writing efforts.

Muscle cramps are the result of an accumulation of lactic acids in muscle fibers, when the muscle does not receive enough oxygen. This is called lactic acidosis. However, it is not lactic acid that is guilty as we can still hear, but rather muscle oxygenation and hydration of muscles. Indeed, lactic acid is a substance produced by red blood cells, muscle, kidney and epidermal (skin) cells, when oxygen runs out. In particular, it produces the energy necessary for the muscles to function.

This accumulation of lactic acids increases the excitability of nerves and muscles, which leads to their involuntary and sudden contraction. Scientists believe that an imbalance of water and mineral salts in muscle cells, as well as a disruption of nerve control, may play an important role in triggering the process. Indeed, the role of neurons is to receive, propagate and transmit a nervous signal. This pathway depends on many nutrients and deficits can be one of the causes of muscle cramps. However, new research shows that these cramps are in the majority of cases idiopathic, that is to say, we do not know their causes. The prevention of these cramps is therefore done through a balanced diet to limit any micronutrient deficiency.

Diet can play a major role in preventing muscle cramps because it helps avoid any micronutrient deficiencies, disrupting the muscle contraction mechanism.

• By providing water and mineral salts, in order to promote hydro-electrolyte balance. Indeed, the water and mineral salt intake must be proportional. An imbalance is favored in summer or in case of physical activity because perspiration leads to the loss of water and minerals. The latter is one of the main causes of muscle cramps in summer since the desire to drink is great, but the electrolyte intake is not. As a result, muscle hydration is limited and promotes muscle cramps. In addition, water helps eliminate a maximum of lactic acids accumulated in the muscles through urine.

• Thanks to iron, because it allowsoptimize the transport of oxygen to the muscles. This essential nutrient plays a vital role in the oxygenation of cells and muscles. In fact, it is part of the composition of hemoglobin which is the protein used to transport oxygen. Iron deficiency has been proven to cause shortness of breath at rest and longer recovery times. These two factors are closely linked to the transport of oxygen to the muscles and, therefore, their oxygenation.

• Potassium and sodium : Despite the fact that cramps are idiopathic, it seems that a deficiency of potassium relative to sodium is one of the most plausible causes of muscle cramps. Indeed, this essential nutrient plays a major role in neuromuscular functioning and correlates with sodium. Na ion exchanges⁺ (sodium ion) and K⁺ (potassium ion) between the extra-cellular environment and the intra-cellular environment allow the creation of action potentials. These are electrical messages transmitted from one neuron to another. In this way, sodium and potassium have a major role in muscle contraction, through their role in nerve transmission.

• Magnesium : It ensures good transmission of nerve impulses by acting as a muscle relaxant, that is to say it allows muscles to relax and therefore intervenes in the process of muscle contraction. It also acts in the decreased nervous and muscular excitability. Magnesium deficiency in pregnant women has been shown to increase the risk of idiopathic cramps. However, magnesium is not the miracle cure for nighttime cramps. Since cramps are idiopathic, it is impossible to say that increasing magnesium intake can say goodbye to cramps. This is why nutritional recommendations lean towards a hydroelectrolyte balance and a limitation of deficiencies.

• Calcium : It plays a vital role in muscle contraction and nerve transmission. However, new research suggests that the impacts of a deficit are more likely to be localized in the bones rather than the muscles. In fact, the body draws calcium from the bones in the event of a deficit in order to optimally ensure muscle contraction and nerve transmission. However, it is preferable to optimize your calcium intake to limit catabolism (when you draw on reserves) of the bones, which weakens them.

• Vitamin B6 : A deficiency in this vitamin also seems to be a possible cause of muscle cramps. Indeed, a vitamin B6 deficiency leads to nervous disorders and one lack of magnesium assimilation. This promotes muscular excitability, and consequently, the phenomenon of cramps.

Mineral waters rich in minerals help limit dehydration, but also maintain the hydroelectrolytic balance (between water and electrolytes). Electrolytes are minerals that carry an electrical charge when dissolved in a fluid like blood (sodium, potassium, magnesium).

We recommend you :

• to drink to a minimum 1.5 to 2 L of water per day, by favoring waters rich in minerals such as Vichy Célestins, Hépar or even Courmayeur and Contrex, which have interesting levels of mineral salts such as sodium, calcium and magnesium.

• In summer, given the possibility of heavy sweating, drink around the 2 L of water per day, trying to add a little salt (1 g per liter) to your water if it does not contain a lot of mineral salts. If the taste is unpleasant, add a small amount of syrup or lemon juice to compensate.

These foods are rich in iron. Their intake will help avoid the risks of deficit that could have an impact on the transport of oxygen to the muscle cells. In addition, meats, offal, fish and legumes are rich in proteins. They therefore make it possible to provide essential energy nutrients to the muscle cell. ANSES (National Food Safety Agency) recommends iron intake around the 11 mg per day for men and the post-menopausal women, and around 16 mg for women and the pregnant women.

We recommend you :

• to consume once a week offal rich in iron such as duck and goose livers.

• to consume, at each lunch and evening meal, a source of protein rich in iron such as fish, white and red meats, and legumes.

• try to consume “ao-nori” seaweed which is very rich in iron (234 mg of iron per 100 g of ao-nori) to add flavor to your dishes and optimize your intake. In fact, it is recommended to use it as a spice and aromatic.

• to eat sardines once a week because they are very rich in potassium (200 mg of potassium per 100 g of sardines).

• d’associate foods rich in iron with foods rich in vitamin C to optimize its absorption. Foods rich in vitamin C are acerola cherries, cashew apples, guava and blackcurrants.

These foods are rich in magnesium. A magnesium deficiency is believed to be the cause of many cases of muscle cramps. The ANSES daily recommendations for magnesium are: 380 mg for men and of 300 mg for women (speakers included).

We recommend you :

• to direct you towards certain algae rich in magnesium : sea lettuce (2780 mg of magnesium per 100 g), sea beans (1620 mg), royal kombu (834 mg).

• to accompany all your lunch and evening meals with a source of starchy foods such as whole grains or legumes, up to 150 g cooked minimum.

• of favor whole grains (brown rice, wholemeal pasta, quinoa) with refined cereals because they will provide many more micronutrients than the latter, and in particular magnesium.

• to consume 1 to 2 times a week Potassium-rich legumes like chickpeas, kidney beans, lentils and mung beans. You can consume them to replace your source of protein (meat, fish, eggs) or your starchy foods.

Dairy products are the main sources of calcium for the organism. ANSES recommends calcium intakes 1000 mg per day before 25 years, à 950 mg per day after 25 years and to 1300 mg per day for the pregnant women. Additionally, dairy products contain a reasonable amount of potassium (150 mg of potassium per 100 g of dairy products on average). In addition, these foods have interesting protein levels (20 g of protein per 100 g of cheese, 3 g of protein per 100 mL of milk) which promote the oxygenation of the muscles in the process of cellular respiration.

We recommend you :

• consume 2 to 3 dairy products maximum per day to promote your calcium and potassium intake, while avoiding excesses.

• consume a maximum of 30 g of cheese per day to limit its adverse effects when consumed in excess.

These foods are rich in potassium. In this way, they make it possible to increase the levels of potassium ions at the plasma membranes and make it possible to optimize neuromuscular transmissions. ANSES recommends potassium intake around the 3.5 g per day (pregnant women included).

We recommend you :

• of salt your dishes with table salts containing an interesting level of potassium such as La Baleine ® salt. Be careful though to avoid excess because they contain sodium which can be harmful to cardiovascular health in excess.

• to consume certain algae rich in potassium : japanese kombu (10,600 mg of potassium per 100 g of kombu), wakame (2,180 mg), dulse (6,810 mg), royal kombu (6,250 mg), sea bean (5,970 mg).

• move towards foods rich in potassium such as potatoes, mushrooms and coconut beans for your accompaniments on the plate.

• to consume 1 to 2 times a week legumes rich in potassium such as white beans (215 mg of potassium per 100 g of white beans), green lentils (215 mg) and chickpeas (170 mg).

• to consume as a snack or breakfast fruits rich in potassium such as avocado, blackcurrant, banana and apricot.

These foods are rich in vitamin B6. They therefore ensure the degradation of energy substrates and, thus, optimize the oxygenation of cells. ANSES recommends daily intakes of vitamin B6 around 1.7 mg per day for the men and the lactating women, around the 1.6 mg for the women and 1.8 mg for the pregnant women.

We recommend you :

• to direct you towards foods rich in vitamin B6 : royal jelly (6.2 mg of vitamin B6 per 100 g of royal jelly), rice bran (4.07 mg), dry biscuit with guaranteed vitamin and mineral content (3.7 mg), breakfast cereals “ balanced » plain or honey enriched with vitamins and minerals (1.89 mg), plain puffed rice enriched with vitamins and minerals (1.7 mg).

The exercise drink is a perfect way to limit, or even avoid, muscle cramps during exercise. In fact, it allows us to provide the nutrients lost during the latter, particularly through perspiration. Timing is important when taking this drink. Less than 1 hour of effort, hydration can only be done via mineral water rich in minerals such as Courmayeur or Vichy Célestins. Indeed, it is estimated that hydroelectrolytic losses are low enough to be compensated by mineral water. However, if the effort is of great intensity or under high temperature, it is possible to provide carbohydrates and sodium. Beyond 1 hour of effort, the exercise drink should be systematic as far as possible and taken every 15 to 30 minutes. It is recommended to make your own exercise drink, as it will be adapted to your needs. In this way, if you want to do it yourself, here is our guide on how to make a homemade exercise drink.

The exercise drink must be consumed alongside a balanced diet and not deficient in nutrients. Indeed, the exercise drink will not prevent cramps if the daily diet is not optimal. In this case, it will limit their appearance.

It is possible to consume these foods during exercise, depending on each person's tolerance. In fact, they provide the body with carbohydrates and proteins in solid form, which helps compensate for hunger and the need for solid foods in the mouth. In addition, their nutrient intake allows the body to delay the onset of fatigue. These foods can therefore be consumed during a very long effort (2h30 or more).

• From 2:30 a.m. to 3:30 a.m. : It is recommended to provide a solid intake of carbohydrate foods per hour (cereal bar or dried fruit) in order to promote glycogen stocks and stimulate hormonal production through chewing. This helps delay the onset of fatigue.

• From 3:30 a.m. :  It is recommended to consume a solid carbohydrate and protein meal every two hours (ham, turkey breast, chicken breast, cereal bar, dried fruit). Therefore, the most effective and practical way is to take this meal in the form of wrap, and particularly for cycling sports.

Dried fruits are considered important foods in carrying out intense and long-lasting efforts. They are broken down into two subfamilies: oilseeds and the dried fruit. These are condensed foods and very high in calories. In fact, dried fruits have undergone dehydration which allows them to be condensed and contain lots of calories and micronutrients for a fairly small portion. Concerning oilseeds, they have very interesting nutritional qualities. On average, they are composed of 20 g of proteins, 55 g of lipids and 8 g of carbohydrates per 100 g of seeds. However, their main advantages lie in their richness in micronutrients, particularly potassium, magnesium, sodium, iron and calcium. In this way, these foods contribute greatly to the delay of fatigue and, therefore, the limitation of muscle cramps. Regarding lipids, they are mainly composed of monounsaturated (omega-9) and polyunsaturated (omega-6 and omega-3) fatty acids, which is important in limitation of inflammatory phenomena induced by physical effort. In addition, omega-9 improves sensitivity to insulin, a hormone that allows glucose to enter cells.

It is recommended prioritize oilseeds for long-term efforts because they have a sweet taste much lower than dried fruits, which avoids nauseating some athletes. Among the oilseeds, we find almonds, hazelnuts, Walnut kernels, pistachios, pine nuts or even the cashew nuts.

• Temporary physical rest, by stopping the effort, as well as muscle stretching in the opposite direction of involuntary contraction, possibly associated with a muscle massage, remain the best ways to soothe cramps in the moment.

• Muscle cramps due to physical exertion can be avoided if preparation for exercise is well carried out (warm-up, hydration, pre-exercise diet). The warm-up should include warming up the muscles and active stretching to soften them.

• For pregnant women and the elderly who have cramps regularly, do not hesitate to do a blood test to detect, or not, a nutrient or vitamin deficiency. Since cramps are idiopathic, certain nutrients and vitamins may be the cause, and not just magnesium as we often hear.

• THE arnica oily macerate seems to be indicated in cases of aches, muscle pain but also muscle cramps. In fact, it helps soothe the muscles that have been used as well as the resulting muscle pain.

• THE saffron would be considered a miracle cure. This plant from the Crocus family has long been known for its anti-inflammatory and healing properties. Essential oils containing it increase blood circulation and the number of red blood cells. The oxygen therefore arrives in a greater volume, which accelerates oxygenation.