Muscle Cramps!

Muscle cramps...they are the worst, aren't they? You're feeling fine and then BAM one hits you and you're on the ground.

You are not alone. Most people have had at least a hand full of muscle cramps in their life. Today, we are going to talk about prevention. Muscle cramps can be preventable if you're fueling your body with the right nutrition, vitamins, and minerals.

1. Hydrate

• Making sure you're properly hydrated can help immensely with cramping.

• If you go on long runs or participate in extended workouts you might consider fueling up on electrolytes as well.

• Water & Sodium can make a great team when battling muscle cramps.

2. Calcium

• When I was pregnant with my son, I would get Charlie Horses in my calves EVERY night! I'd wake up in the middle of the night in excruciating pain. I found out about 8 weeks before my son was born that I was low on Calcium. I started taking a Calcium supplement and the calf cramping disappeared almost immediately. I sure wish I would have asked the doctor about this sooner!!

• Calcium is so important to our skeletal system & smooth muscle.

• You can get Calcium through: Dairy, Leafy Greens, Nuts, Seeds, Salmon, Fortified Tofu, etc.

• If you aren't getting your recommended does of Calcium, however, you might look into a supplement.

3. Potassium

• Potassium is vital to our nervous system and muscular function.

• If you are deficient in Potassium you are without a major electrolyte that is found in our cells which is why you will cramp.

• Foods that contain Potassium: Bananas, Avocado, Sweet Potatoes, Melons, Pumpkin, Dairy, Fish, etc.

4. Magnesium

• Our muscles use Magnesium for contraction & relaxing.

• Approximately 1/3 of the Magnesium in our body if found inside of our muscles.

• Magnesium also plays a huge role in the balance of electrolytes.

• If your body is lacking Magnesium your muscles will contract, but they will be unable to relax and get stuck in that contracted position.

• Foods that contain Magnesium: Brown Rice, Natural Yogurt, Nuts, Seeds, Bananas, Avocados, Whole Grains, Dried Fruit, and Dark Chocolate.

• If you ever crave chocolate....chances are your body is low in Magnesium. Try eating a banana instead and see if that craving goes away!

That's all for this week! I hope this helps you if you suffer from muscle cramps. If you have any further questions please let me know.