6 Steps for Preventing Muscular Cramps During Exercise

Kathryn Adel October 31, 2017 Health, Recipes, sports

4) Eat Antioxidant Foods

Several studies show that people who exercise regularly could benefit from a regular intake of antioxidants. They can be found in fruits, vegetables, nuts, whole grains, chocolate, green tea and red wine. They could help reduce the risk of overtraining and injury as well as delay muscular fatigue and therefore avoid muscular cramps. An extra reason to eat plenty of fruits and vegetables! Here are some recipes with plenty of antioxidants:

• Butternut Squash, Chickpea and Zucchini Soup
• On-the-go Couscous Salad
• Quick White-Bean and Turkey Stew

5) Don’t Eat Solid Foods Just Before Training

When you eat solid foods too soon before exercise, your blood circulation is concentrated towards the stomach to provide the necessary oxygen for digestion, resulting in less blood flow and less oxygen available for muscles, which can lead to muscular cramps. Liquid foods don’t need to be digested as long as solid foods, that’s why they can be eaten before and during training without causing problems. In general, it’s advisable to wait at least an hour and a half after a meal before working out. However, some people can tolerate a shorter delay while others need longer. To keep your energy levels up during a long training session, drink our Orange Sports Drink.

6) Hydrate

Even if the cause of muscular cramps goes beyond dehydration or an electrolyte imbalance, being dehydrated reduces blood circulation, oxygen supply to the muscles, and waste elimination, which can increase muscle fatigue and predispose your body to muscular cramps. It therefore remains important to properly hydrate when you’re exercising.

Did You Know?

Pickle juice is popular among several famous athletes to relieve muscular cramps. Does it really work? According to one study, it triggers a reflex in the pharynx region which could inhibit neuromuscular activity and in this way reduce cramps. However, it can cause diarrhea when consumed in large quantities. To date, there isn’t sufficient scientific evidence to support its use.

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Author

Kathryn Adel

Kathryn holds a Bachelor Degree in Nutrition as well as a Bachelor and a Master Degree in Kinesiology, all from Laval University. She is a Registered Dietitian and active member of the Ordre professionnel des Diététistes Nutritionnistes du Québec (ODNQ) and of the American Academy of Nutrition and Dietetics. She holds the Monash University's certification for the FODMAP diet and IBS, and has considerable clinical experience in that area. She is also an accomplished athlete, having ran track and cross-country at a national level. Kathryn specializes in sports nutrition, weight loss, diabetes, as well as heart and gastrointestinal health.