Login or Register

Diet for Cramps When Running

Apr 4, 2011 | By Stephanie Scott
Diet for Cramps When Running
Photo Credit woman running image by jimcox40 from Fotolia.com

Thirty-nine percent of marathon runners experience some form of leg cramping while running according to Dr. Martin P. Schwellnus, a professor of sports medicine at the University of Cape Town. However, a well-balanced diet with adequate amounts of fluids, carbohydrates and minerals such as sodium, potassium, magnesium, and calcium can be very helpful in preparation for long distance events.

Hydration

Dehydration can be common among runners, especially in very hot or cold climates, where you may not be able to gauge water loss from perspiration. The American College of Sports Medicine recommends that you drink 17 oz of water two hours before a long run, and 20 to 40 oz of water per hour of exercise. Most well-organized marathon courses will have water stations every one or two miles. You may find that drinking water early and often in a race can help to safeguard you from cramps due to dehydration.

Carbohydrates

Runners who are exercising more than 90 minutes will need to replenish their carbohydrate stores. You may choose from a variety of carbohydrate sources such as sports drinks, GU gel, bars, or fruit. It is not uncommon for ultra-marathon distance runners to eat carbohydrate and protein rich foods such as peanut butter and jelly, or turkey sandwiches while running. You will want experiment with new foods and or sports drinks during a training run to see how the food affects your stomach. The amount you eat will depend on the distance of the event, and your time out on the course.

Sodium

Sodium is responsible for regulating the amount of water in your body. Salty foods such as pretzels, chips, crackers, or sports drinks can help your body to maintain proper hydration levels during your longer runs. In "The Lore of Running," Timothy Noakes recommends that ultra-marathon runners take salt pills during 100 mile races to aid in the reduction of cramping and nausea.

Potassium

Potassium regulates heartbeat and normal muscle function. Potassium should be included as part of a regular diet, and in increasing amounts during the taper phase of training leading up to a long distance race. Good sources of potassium include bananas, baked potatoes, broccoli, Brussels sprouts, sweet potatoes, acorn squash, tomatoes, cantaloupe, papaya, and orange juice.

Magnesium

Magnesium is an important part of a runners diet, since it helps to promote healthy nerve and muscle function and heartbeat. Whole grain breads, oatmeal, broccoli, spinach, legumes, and nuts and seeds all are good sources of magnesium.

Calcium

As part of a balanced diet, calcium helps to build strong bones aiding in the prevention of osteoporosis and stress fractures. Likewise, it aids in maintaining proper nerve function and muscle contraction. Good sources of calcium include low fat yogurt, milk, tofu, sardines, and dark leafy greens.

Runners experiencing cramping may also want to limit or eliminate alcohol consumption, since drinking alcohol has been shown to increase urinary excretion of magnesium and calcium.

References

Article reviewed by GlennK Last updated on: Apr 4, 2011

Must see: Photo Galleries

Member Comments