Training when you have not taken enough fluids or when you have low levels of minerals (potassium, magnesium or calcium) are two of the situations in which you can suffer cramps.
The triathlon club WITL, tell us some of the foods you can take to deal with these cramps and minimize them.
The muscle cramps They occur when a muscle is stressed or contracted without intention to tense it and does not relax. Training when you have not taken enough fluids or when you have low levels of minerals (potassium, magnesium or calcium) are two of the situations in which you can suffer cramps.
However, these can also arrive even at night when sleeping, when the muscle seems more relaxed. Foods rich in minerals: magnesium, potassium and calcium
As we explained earlier, cramping can occur from the lack of minerals. Something that occurs when sweating, hence it is important to hydrate with isotonic drinks that provide magnesium, potassium, sodium and calcium mainly.
These minerals are precisely included in many foods that you must take into account to avoid cramping:
Magnesium: brown rice, bananas, legumes, soybeans, avocados, oats ...
Potassium: banana, dried apricots, roasted potatoes, raisins, plums and most fruits and vegetables (these foods before exercise are very important to avoid cramping)
Football: plain yogurt, milk, cheese (foods that will improve your balance of calcium and magnesium)
It is also very important Drink enough water before doing intense activity and small amounts while you exercise
Foods rich in vitamin E
Along with these mineral-rich foods, they are very important foods rich in vitamin E. This vitamin works as an antioxidant in muscles depleted by exertion. The free radicals that condense there during exercise are precisely the cause of the dreaded cramps.
Among these foods rich in vitamin E should be cited the oil of wheat germ, the avocado, the safflower oil of corn natural oats, The blackberries and blueberries.
Other foods against cramps
In addition to all those that we have already mentioned, there are other foods that are very good against cramps. Take note:
Foods with high value fiber or proteins: whole grains, oats, brown rice, quinoa or popcorn
Fluid foods: gelatin, water ice cream, broth-based soups, fruit and vegetable juices, smoothies or herbal tea
Fish and seafood: fish and seafood are foods rich in magnesium, especially sardines, salmon and tuna
As you introduce these foods in your diet in a balanced way, you will be checking the results. You will minimize the effects of cramps and you can carry out a more comfortable and healthy workout.