- Eat electrolyte-rich foods like bananas and avocados to help muscles contract and relax.
- Stay hydrated before, during and after workouts to keep muscles healthy and cramp-free.
- Stretch often and avoid overexertion to prevent muscle cramps during and after exercise.
There’s nothing worse than hitting a hard workout, only to end up with a fierce muscle cramp. These spasms or kinks are painful, involuntary contractions of a muscle or muscle group that often occur during or after exercise. They most commonly occur in the legs or feet and can last anywhere from a few seconds to several minutes.
There are several causes of muscle cramping, with the most common being straining or overexertion of a muscle. Other lifestyle factors that can increase your risk of this pesky side effect include dehydration, electrolyte imbalances and improper stretching. “Some studies show that athletes who replace electrolytes during long or sweaty workouts have fewer [muscle] cramps and recover better than those who just hydrate with water,” says Kathryn Durston, RDN, LDN.
With simple diet and lifestyle modifications, you can reduce the likelihood of muscle cramps from exercise. Let’s explore the best foods for muscle cramps and other effective lifestyle strategies to reduce your risk.
1. Bananas
Low levels of electrolyte minerals, such as potassium, sodium, magnesium and calcium may affect how your muscles contract and relax. “Including foods rich in potassium and magnesium in your diet can be a natural way to support muscle health,” says Marita Radloff, M.S., RDN, LD, noting these play a role in muscle contractions.
Bananas are not only a quick-digesting energy source, but they also supply 11% of the Daily Value (DV) for potassium for men and 14% for women. While studies are limited, Radloff suggests adding a banana to your pre-run or workout routine if you consistently experience muscle cramps. You can also enjoy one in a smoothie or on pancakes for a simple strategy that can help.
2. Avocados
Avocados are a rich source of both potassium and magnesium, two minerals that may help reduce your risk of cramping. Avocados even pack more potassium than a banana, containing close to 15% of the daily value in a single whole avocado.
Radloff suggests adding half an avocado 1 to 2 hours before your workout to help offset muscle cramps. Avocados are a nourishing addition that can be topped on toast, salads, grain bowls or mashed into a homemade guacamole.
3. Watermelon
“Eating watermelon on a hot day is a refreshing snack to help prevent muscle cramps, as it is approximately 92% water and contains potassium,” says Sarah Asling, M.S., RD, sports dietitian. Watermelon’s high water content helps keep you hydrated and can prevent muscle cramps associated with dehydration.
4. Sweet Potatoes
Asling notes sweet potatoes are another food rich in electrolytes, including potassium and magnesium to help reduce muscle cramps. They are also a slower-digesting carbohydrate source, great to enjoy ahead of endurance exercise.
“With several ways to prepare sweet potatoes, they are a versatile food to incorporate into your meals to eat more potassium and magnesium,” adds Asling. Sweet potatoes are great roasted in the oven, tossed on top of salads or mashed into a creamy side dish.
5. Leafy Greens
Leafy greens such as kale, spinach and Swiss chard are rich in beneficial nutrients to support healthy muscular contractions. “They provide magnesium and calcium, key electrolytes that keep muscles functioning and reduce cramps,” says Durston. Leafy greens are also rich in nitrates, compounds that can enhance blood flow to the muscles.
Enjoy kale, spinach, Swiss chard and collard greens in a salad or sautéed as a side dish as a daily routine.
6. Greek Yogurt
Strained (such as Greek-style) yogurt is a great source of high-quality protein, which is essential for proper muscle recovery and may help prevent post-exercise cramps. It also provides electrolyte minerals, including calcium, phosphorus, magnesium and potassium, which can help reduce exercise-related muscle cramps.
Add strained (Greek-style) yogurt to a smoothie or use it in a parfait with fruit and nuts.
Other Tips for Avoiding Muscle Cramps
Eat a Balanced Diet
Durston says a balanced diet including fruits, vegetables and dairy infuses your muscles with essential electrolytes like sodium, potassium and magnesium to help keep muscles functioning properly and prevent cramps. She also suggests adding a concentrated electrolyte powder if you’re exercising for more than an hour or sweating a lot in the heat, which can quickly replace what food and water alone may not.
Replenish Electrolytes
“Potassium and magnesium are important for proper muscle function, and low levels of each can lead to muscle cramps,” says Asling. She echoes Durston’s sentiment about fruits and vegetables—getting enough of each is a simple way to obtain these two key electrolytes in the diet. Asling says that runners, in particular, are at risk for muscle cramps if they don’t replenish the electrolytes they lose through sweat. To this end, she recommends increasing your intake of electrolytes from food sources and using oral rehydration solutions, such as electrolyte powders and beverages.
Stay Hydrated
According to Asling, hydration supports good blood flow to muscles and proper electrolyte balance, reducing your risk of muscle cramping. To prevent it, stay hydrated with plenty of water before, during and after exercise, ideally with electrolytes. This is especially critical if you are exercising in hot conditions or have a particularly intense workout.
Asling sets a goal for herself every day to finish her first water bottle by the time she eats lunch, which helps her drink more water while she works. Using a measured bottle with motivational reminders to stay hydrated can also help you get into the habit.
Stretch Regularly
Stretching can help lengthen contracted muscle fibers and improve blood flow to the area, which can prevent cramps or reduce their duration once they surface. It’s recommended to stretch regularly after physical activity if you’re not already doing so.
If you suffer from nocturnal muscle cramps, Radloff says stretching before bed can help reduce their frequency and severity, as well as improve sleep quality.
Manage Exercise Intensity
According to Radloff, muscle cramping can also result from working out too intensely. For example, she notes that many runners experience cramps on race day when they push themselves for longer periods than they’re accustomed to. She suggests that if you want to push hard in your next race or workout without experiencing cramps, consider incorporating more speed or higher-intensity intervals into your training to help your body adapt to this level of exertion.
Other factors that may trigger muscle cramps include certain medical conditions, medications, pregnancy and some neurological disorders. If you continue to experience muscle cramps despite making lifestyle changes, consider consulting a healthcare provider for additional options.
Our Expert Take
Dealing with muscle cramps can be a pain, but they can be managed with simple diet and lifestyle tweaks. A few of the best foods for muscle cramps include nutritious foods rich in electrolytes, such as avocados, bananas and sweet potatoes. In addition, staying hydrated with water and electrolytes, stretching regularly and avoiding overexertion enable you to properly fuel your working muscles without overstraining them. By nourishing your muscles in this way, you’ll be able to embrace your active lifestyle with less distraction and greater ease.
