Fat intake is rarely the cause of muscle cramping. Although getting enough healthy fats is important, there are far more common causes of muscle cramping ranging from dehydration to mineral depletion. Temperature levels can contribute to cramping, which is one of the reasons why you wish to warm up before exercising. Consult your physician before beginning any diet or exercise program.
Common Causes of Cramping
Dehydration and low calcium, sodium or potassium levels are all common causes of cramping, and are easily correctable. Drink at least 64 oz. of water a day, and ensure that you are getting vitamins and minerals from your diet. A multivitamin and mineral supplement will help if you cannot get all your nutrients via diet. Overexertion and illness are both common causes of muscle cramping, which is why you should not exercise unless you are rested and healthy.
Dealing With Cramps
Gentle massage and light stretching with an extra glass of water should be the first things you do when you experience a cramp. If the cramp persists, apply light heat such as a topical agent and continue to stretch. There is no need for complicate exercises or stretching postures; gently extend and stretch the area that is cramping and hold for 20 seconds, then relax and repeat. There is no reason to take a mineral supplement at this time, as the supplement will not be digested in time to assist with the cramp.
Fat Intake
Although fat has nothing to do with your potential to cramp, it has plenty to do with your endocrine system. The steroidal hormones, including testosterone and estrogen, are converted from dietary sterols found in fat and cholesterol. This is the reason why a long-term, low-fat diet will result in a decrease in testosterone levels. Although this will have no effect on cramping, it will affect your ability to recover from exercise and repair muscles.
Sources of Fats
Omega-3 and omega-6 are essential fatty acids. This means they are required because your body does not produce them, and are critical for testosterone production. Good sources include flax oil and meal, walnuts and other nuts, and oily fish such as salmon. If you cannot eat these foods on a daily basis, both fish oil and flax oil are available in supplement form. One gram three times a day is a good intake of essential fatty acids; supplements are available in capsule and liquid form.
References
- Orthopaedic Nursing; Electrolytes and Their Relationship to Normal and Abnormal Muscle Function; J.A. Yu-Yahiro; September 1994
- Journal of Steroidal Biochemistry: Decrease of Serum Total and Free Testosterone During a Low-Fat High-Fiber Diet; Enko Hamalainen. et al.; July 1983
- American Journal of Clinical Nutrition; Dietary Omega-3 Fatty Acid Supplementation Increases the Rate of Muscle Protein Synthesis in Older Adults: a Randomized Controlled Trial; Gary I. Smith, et al.; Feb. 2011
