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Foods such as bananas, oats and coconut water, as they are rich in nutrients such as magnesium and potassium, are great options to include in the menu and to avoid night muscle cramps or cramps linked to the practice of physical activity.
Cramp occurs when there is an involuntary contraction of two or muscles, causing pain and an inability to move the affected body region, and is usually linked to a lack of water or nutrients in the body, such as magnesium, potassium, calcium and sodium.
Here are 4 recipes to avoid this problem.
1. Strawberry and chestnut juice
Strawberries are rich in potassium, phosphorus and vitamin C, while chestnuts are rich in B vitamins and magnesium, which help to give more energy for good muscle contraction and prevention of cramps. To complete the recipe, coconut water is used as a natural isotonic.
Ingredients:
- 1 cup of strawberry tea
- 150 ml of coconut water
- 1 tablespoon of cashews
Preparation: Beat all the ingredients in the blender and drink ice cream.
2. Beet and apple juice
Beets and apples are great sources of magnesium and potassium, essential nutrients for good muscle contraction. In addition, ginger has antioxidant and anti-inflammatory properties, maintaining a good supply of oxygen and nutrients to the muscles.
Ingredients:
- 1 tablespoon shallow ginger
- 1 apple
- 1 beet
- 100 ml of water
Preparation: Beat all the ingredients in the blender and drink without sweetening.
3. Honey water and apple cider vinegar
Honey and apple cider vinegar help to alkalize the blood and prevent changes in pH, maintaining blood homeostasis and good nutrition for the muscle.
Ingredients:
- 1 tablespoon of bee honey
- 1 tablespoon of apple cider vinegar
- 200 ml of hot water
Preparation: Dilute honey and vinegar in the hot and drink it on waking up or before going to sleep.
4. Banana smoothie and peanut butter
The banana is rich in potassium and famous for preventing cramps, while peanuts are rich in magnesium, sodium and potassium, essential nutrients for muscle contraction.
Ingredients:
- 1 banana
- 1 tablespoon peanut butter
- 150 ml of milk or vegetable drink
Preparation: Beat all the ingredients in the blender and drink without sweetening.
See other foods that help fight and prevent cramps: