Every Monday, we look to the nutrition column of Binetto Cheikh Sek, a dietitian nutritionist at the Nutridial Dietetic Cabinet in Dakar, Senegal. This week, he talks to us about muscle cramps.
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4 minutes
What is a muscle spasm?
Cramps are strong muscle contractions that are involuntary, extremely painful, but fortunately short-lived. They usually occur on the calves and feet.
Are there a higher risk of muscle cramps than others?
Elite or casual athletes: We have all seen marathon runners or tennis players writhing in pain due to cramps. Older people and pregnant women are also at a higher than average risk of cramps.
Apparently there is a link between diet and cramps, meaning that certain dietary factors can promote the occurrence of cramps, which?
First, dehydration, or simply when the body lacks water, is a notorious factor, especially in periods of high heat. People who are prone to cramps should drink enough water in small sips throughout the day. I think especially of the elderly because their sense of thirst diminishes with age. I advise them to always keep a water bottle handy so they don’t forget to drink.
How much water is enough to avoid cramps?
On average, this is 1.5 liters of water per day. But to be more precise: the amount of water we drink should be equivalent to the amount of water we lose throughout the day. In periods of high heat, we lose more water through sweat, so we should drink more. You can determine if you are drinking enough by observing the color of your urine: it should be clear throughout the day.
Are there any special precautions to take to stay hydrated while playing sports, especially during periods of high heat?
absolutely. In periods of high heat and especially if the sports activity should last 1h30 or more, I recommend drinking an isotonic drink, because water is not enough to replace all the minerals we lose. These are sports drinks that are relatively expensive, but you can prepare them at home by adding mineral water, squeezed orange juice, squeezed lemon juice, sugar and a little salt.
Another factor that promotes cramps is calcium deficiency…
Calcium plays an important role in the normal muscle contraction mechanism. Calcium deficiency, which is common in adults, causes abnormal contractions. To prevent this, we recommend eating 2 to 3 servings of dairy products per day. People who are lactose intolerant or who do not like dairy products can replace their regular intake of oranges with 1 to 2 teaspoons of baobab fruit powder per day, but can also prepare sardines.
We move on to the next factor: magnesium deficiency.
Magnesium is similar to calcium in relation to muscle contraction. Deficiency is common, especially in women; Because, not only that we don’t consume magnesium rich foods like dry fruits (dates, dried figs), spinach, avocados etc. But also because there are factors in the diet that reduce magnesium absorption, such as animal fat. I advise these people who suffer from frequent cramps to take a marine magnesium food supplement (1 tablet per day).
What about excessive coffee and/or tea consumption?
Consumption is considered excessive when it exceeds 3 cups per day. It turns out that coffee and tea can increase acidity levels in muscles and promote cramps. Therefore, I advise not to take more than 3 cups per day.
We’ve seen that athletes are at higher risk of muscle cramps, what about sedentary people?
People who not only do not exercise, but who, apart from sleeping at night, spend more time sitting or sleeping than they do moving, are at greater risk of developing cramps because they are not exercising their muscles enough. So if you suffer from frequent cramps, you should not only apply the diet advice I gave, but also practice sports 3 times a week and above all reduce your sedentary time.
