Ditch the Banana and Pass the Chips Next Time You Cramp Up

Did you ever have a dog that would lick you all the time? And did that dog particularly lick you like crazy when you were sweaty? Hopefully, you figured out that it was the salt that the dog loved. All sweat excretes salt, but some people are especially “salty sweaters.” So the next time you go for a run or a hot practice, just know you’re a walking salt-lick to all nearby dogs. And yes, they can smell it.

And as we all know, sweating leads to a loss of water, which can lead to dehydration and muscle cramps.

Muscle Cramps

A muscle cramp is an uncontrollable spasm of a muscle. It is typically painful and can last several seconds to several minutes. Any muscle can spasm and cramp, but muscle cramps most commonly occur in the legs, particularly in the calf or hamstring regions.

The exact cause of muscle cramps is still unknown. But we do know they’re heavily associated with rigorous physical activity, dehydration, and an imbalance of electrolytes. Obviously, rigorous physical activity is not something people are willing to change or compromise on. Exercise and sport are healthy and are a large part of cultures around the world. So, preventing cramps likely needs to focus on hydration status.

Electrolytes

There are four electrolytes: potassium, sodium, calcium, and magnesium. Some argue that water is itself an electrolyte. We don’t need to get too science-y here, but here’s what you should know about electrolytes.

1. Potassium: the poster child of preventing cramps. And bananas are the poster child of potassium itself. It is well-known and documented that potassium is crucial for optimal health. A low potassium status can lead to chronic muscle spasms and cramps. When an athlete suffers a cramp, or your doctor says your potassium is low, bananas are the go-to remedy. (Side note: bananas are by no means the food, or even fruit, highest in potassium. Beans, potatoes, most vegetables, oranges, and watermelon are all higher in potassium than bananas. So, if you want more potassium, just eat whatever fruits and veggies you prefer. I’m not a huge banana guy, so this PSA needs to be said.)
2. Sodium, aka salt, is the “yin” to potassium’s “yang.” These two electrolytes work well together, but they need balance. Too much salt leads to poor sodium levels and vice versa.
3. Calcium: not just for building strong bones. Calcium is the electrolyte that allows for all muscle contractions to happen, including your own heartbeat.
4. Magnesium: the other “yin”; in this case, it’s the calcium’s “yang.” Magnesium helps with relaxing said muscles, and calcium helps those muscles contract.

Calcium levels in the blood are very tightly regulated in the body. Over 99% of your body’s calcium levels are in the bones, with the rest in the bloodstream. For the sake of simplicity, we will leave calcium out of the conversation, as it appears to be unrelated to muscle cramping.

Athletes and Cramps

So, how do we fix cramping? It seems that in every basketball game, each team’s fans’ hearts stop once or twice because a player gets hurt and goes down. And then we are relieved to know when the announcer says it’s “just” cramps. Still, cramps continue to take our favorite players out of the game for a while, which obviously is detrimental to winning.

And on the sidelines, you will see them get stretched, massaged, and waterboarded with sports drinks and force-fed bananas.

When Toronto Blue Jays baseball player Munenori Kawasaki missed a game due to cramps, he told reporters he was eating three bananas a day now because “Monkey, never, cramps!”

https://www.youtube.com/watch?v=LdGai72Tt8Y

Remedies

But do bananas actually prevent said cramps? The obvious answer is if you are cramping because of low potassium. Yes, bananas (and all fruits and veggies) will help.

But remember, that dog wasn’t licking your leg because you tasted like a banana-flavored popsicle. It was the salt. When we sweat, we excrete a lot of sodium and a little potassium. Your sweat can contain up to 11 times more sodium than potassium.

So typically, when an athlete suffers a cramp during competition, it is more likely due to water and salt losses. Logically, replenishing said water and salt losses is probably best.

Research

Unfortunately, the research is far from conclusive. There is no research that shows eating bananas or potassium-rich foods help reduce cramping during activity. And there is limited research that shows sodium intake can help, but it’s inconsistent.

Still, consuming electrolytes to combat cramps doesn’t seem to hurt. Regardless, water and salt likely need to be prioritized when trying to maintain optimal hydration and electrolyte levels. Eating bananas is great, and I want to continue encouraging that. But salty foods or drinks are likely the better way to fight cramping.

Preventing Cramps

It is difficult to stop cramps from returning. Water and salt might help, but potassium likely won’t. Calcium and magnesium appear to have an effect, too, in a pinch.

However, the most effective way to stop cramps is to prevent them in the first place. That means going into a game, practice, or activity in a well-hydrated state. If rigorous activity goes beyond 60 minutes, it’s recommended to opt for sports drinks over water. The drink should contain both sodium and potassium.

Post-workout, drinking 1.5 times the amount of water lost within 4-6 hours after activity is recommended. That will maintain an optimal hydration level in preparation for the next game or practice.

Magnesium

One particular interest of mine is magnesium. There seems to be little research on magnesium’s role in preventing and stopping cramps. Yet there’s abundant research on magnesium’s roles in cardiovascular health, even in emergency situations. I don’t have anything too insightful to say on magnesium. Still, I do hope that researchers look more into how magnesium might play a role in muscle cramps, in addition to helping with various other conditions. Remember, magnesium helps muscles to relax. It opens up blood vessels, allowing blood to flow more efficiently throughout the body. It sounds helpful for fighting off cramps to me, but the research has yet to be seen.

Pass the Chips

So, if you cramp up, have muscle spasms, or are generally interested in optimizing hydration levels and preventing cramps, I hope this is helpful information. Continue to eat fruits and veggies for potassium levels, but pass the chips and pretzels if you cramp up during competition.

Talk To Your Doctor

Most importantly, talk to your doctor. Every body is different, and you may have different needs than someone else. Everyone, athlete or not, should consult their doctor to make sure an alternative nutrition/hydration strategy isn’t needed.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6901412/

https://blog.bridgeathletic.com/preventing-treating-exercise-associated-muscle-cramps

https://www.healthline.com/nutrition/foods-loaded-with-potassium#:~:text=Although%20bananas%20are%20a%20good,cup%20as%20a%20medium%20banana.

https://www.sportsrd.org/wp-content/uploads/2018/11/Whats-In-Your-Sweat.pdf