6 good foods to avoid muscle cramps –

No one is free to feel that pang of cramp in the calf in the middle of the night or during physical activity. The good news is that the discomfort – more common in the lower limbs, but can also appear in other areas of the body, such as the hands or neck – can be easily prevented: just increase the consumption of minerals, especially magnesium, of calcium and potassium. “Together, they act directly on muscle contraction”, explains Alan Tiago Scaglione, nutritionist at Clínica Fernandes, in São Paulo.

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The mechanism works like this: while magnesium relaxes and makes the musculature, calcium stimulates contractions. It’s all about balance – and potassium comes into play as a kind of supervisor of this whole process, ensuring that electrical charges fired in the brain don’t dry up mineral reserves in muscle fibers. So, to escape this paralyzing pain, which can last from a few seconds to several minutes, add the following items to your plate:

1. oilseeds

Bet on a handful of chestnuts, walnuts and almonds to ensure the supply of magnesium what your body needs to keep your muscle fibers working in a healthy way.

2. Milk derivatives

turn that glass of milk in the morning or enjoy a piece of cheese between meals to avoid calcium deficiency and ensure more resistant muscles.

3. Banana

But go hopscotch! In addition to being famous for its potassium concentration, the fruit also contains tryptophan, a precursor to serotonin, which, once released in the body, relaxes the body as a whole, including the muscles. muscles usually hit by cramps.

4. Sweet potato

Vary the dish with the tuber. One medium potato – boiled, baked or mashed – supplies 12% of the daily need for potassium.

5. Melon

Enjoy two slices a day – that amount is enough to prevent sudden pain thanks to the amount of potassium present in the fruit.

6. Water

Drink water – a lot of water! “Dehydration favors involuntary muscle contraction, especially during physical exercises”, says Alan. So ensure intake of at least 2 liters everyday.