Nancy Clark, RD
"I get excruciating
cramps when I play tennis in the heat. Could something be
wrong with my diet?"
"I cramped
so badly during the marathon, I had to quit a few yards from
the finish line. I just couldn't go any further."
If you've ever
experienced the excruciating pain of a severe muscle cramp,
you may fearfully wonder if it will strike again. You may
also wonder if nutrition imbalances are at the root of the
problem and if diet changes could be the simple solution.
Muscle cramps
are poorly understood. Historically, no one has been able
to predictably cause a muscle to cramp, which has hindered
the ability to study the underlying mechanisms that contribute
to these unpredictable spasms. Recently, however, researchers
have found a way to cause cramps. Hopefully, this advance
will open the door for more research on ways to prevent them.
We do know that
muscle cramps most commonly occur among athletes who work
their muscles to the point of exhaustion. The overexertion
theory of muscle cramps goes like this: When a muscle gets
tired, the numerous muscle fibers that comprise the muscle
fail to contract in a synchronized rhythm. This failure is
likely related to overstimulation from the nerves that trigger
the muscles to contract.
What
to do
What should you do if you get a cramp? Popular remedies include
massage, stretching, acupressure (relaxing the affected muscle
by applying pressure to it) and giving yourself a hard pinch
squarely on the upper lip.
What
about nutritional remedies? Previous theories have
suggested that cramping is related to fluid loss and electrolyte
imbalance. However, these theories do not always hold true.
For example, musicians, who do not usually get sweaty, often
complain of muscle cramps. Nonetheless, if you are plagued
by cramps, you should at least rule out any possible cause.
Here are a few food tips to help you rule out theoretical
nutritional causes.
Theory
#1: lack of water
Cramps often occur when an athlete is dehydrated. However,
even athletes who are well-hydrated get cramps. To reduce
the risk of dehydration-associated cramps, simply drink more
than enough fluids before, during and after exercise. On a
daily basis, drink enough fluids so you have to urinate every
two to four hours. Your urine should be light-colored and
copious. During extended exercise, drink as much as tolerated
optimally 3 ounces every 15 to 20 minutes.
Theory
#2: lack of calcium
Calcium plays an essential role in muscle contractions. Anecdotal
stories suggest that athletes who eliminate calcium-rich dairy
products can become plagued by muscle cramps. For example,
a ballet dancer who reintroduced yogurt and skim milk to her
diet reports her cramps disappeared. A mountaineer eliminated
his muscle cramps by taking calcium-rich Tums. Exercise scientists
question the validity of these anecdotes, believing a calcium
imbalance is unlikely to be the cause of muscle cramps. After
all, the bones are a calcium reservoir and can supply the
body with what it needs for proper muscle contractions. Nevertheless,
to rule out any possible link between a calcium-poor diet
and muscle cramps, I recommend that athletes plagued by cramps
consume calciumrich foods such as low-fat milk and yogurt
at least twice a day. This good nutritional practice certainly
won't hurt and may possibly help.
Theory
#3: lack of sodium
Many health-conscious athletes restrict their salt intake
on a daily basis, believing this will help prevent blood-pressure
problems. However, if these athletes are losing a significant
amount of sodium through sweat, they may be putting themselves
at risk for developing a sodium imbalance that could contribute
to cramps. This situation is most likely to occur in extreme
sports such as an Ironman triathlon or 100- mile trail run,
particularly if the athletes have consumed only plain water
during the event no sodiumcontaining food or beverage.
Theory
#4: lack of potassium
Athletes who sweat heavily may lose some potassium, but are
unlikely to become potassium-depleted. Even if they did, the
whole body would be affected not just one muscle. Nevertheless,
eating more potassium-rich fruits and vegetables will hurt
no one.
Theory
#5: lack of pickle juice
Some football players and athletic trainers swear that 2 ounces
of pickle juice, taken 10 minutes before exercise, prevents
cramps. The reasons are unknown and untested, but there's
no harm in trying.
The diet theories
above are only suggestions, not proven solutions. However,
you might want to experiment with these dietary tips if you
repeatedly suffer from muscle cramps.
Adding extra fluids, low-fat dairy products, a sprinkling
of salt, extra fruits and vegetables or even some pickle juice
certainly won't harm you and may possibly resolve the worrisome
problem. I also recommend that you consult a physical therapist,
athletic trainer or coach regarding proper stretching and
training techniques. Nutrition may play no role at all.
