Most people have a sort of vague idea of how their diet is tied into their physical performance, but a sudden, severe bout of muscle cramps can bring the relationship into immediate sharp relief. Muscle cramps usually are the result of overuse or strain, but they can also be tied to what you are -- or aren't -- putting in your body.
Electrolytes
Electrolytes are minerals in your body that help transmit nerve impulses. You get electrolytes from food, but if your diet is very poor, your electrolyte levels can decrease over time. This is especially true during strenuous exercise because you lose electrolytes in your sweat. Muscle aches and spasms are a classic symptom of electrolyte imbalance, especially when levels of sodium, magnesium and calcium are low. This is why sports drinks are fortified with electrolytes -- to restore balance as you rehydrate.
Dehydration
Electrolytes and hydration are closely related, but you can be dehydrated without having an electrolyte imbalance. The water in your body helps transport electrolytes and facilitates nerve communication, so having too little water can cause muscle aches as these signals shut down. Proper hydration is especially important when you are exercising or the weather is very hot. Dehydration begins with symptoms like muscle cramps and fatigue, but if it is allowed to progress to the point of dizziness, confusion and lightheadedness, it can become very serious very quickly. Seek emergency medical attention in this situation.
Protein
If you engage in heavy muscular work like weightlifting or a physically demanding occupation, not eating enough protein can cause muscle aches. Although not as dire a situation as dehydration or an electrolyte imbalance, it can still cause noticeable discomfort. When you strain your muscles, you cause minute tissue damage that requires protein for repair. If you don't eat enough protein, there won't be enough in your body to affect the repair, and your muscles will ache from the damage.
Remedy
Fortunately, a healthy diet can solve all of these problems. Get at least 10 percent of your calories from lean protein like poultry, lean meat or fish. Drink enough water so that your urine is consistently pale or colorless -- the exact amount varies by age, size, activity level and weather. Eat plenty of fresh fruits and vegetables to get your full share of electrolytes, and include low-fat dairy in your diet for the calcium. If you are exercising in very hot weather or for periods of more than an hour, sip a sports drink with electrolytes at least every 20 minutes. It's better to have small, frequent doses of fluid than large, infrequent ones, because massive quantities of liquid can actually dilute the blood slightly, furthering the electrolyte imbalance, and can cause vomiting, furthering the dehydration.
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