Having Muscle Cramps? These Foods May Help Keep Them at Bay

You’re drifting off to sleep, when suddenly you wake up with a seizing feeling in your calf muscle. Most people will experience one of these painful cramps at some point in their lives.

Muscle cramps feel like an intense, involuntary contraction in the affected area. Many people say it feels like the muscle is “knotting up” or tightening. 

Muscle cramps can be painful. But they aren’t dangerous, and they usually resolve after a few minutes. Massaging the area can help the muscle to stop contracting. Once the cramp is over, the muscle may still feel sore for a while.

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What causes muscle cramps?

Many factors can contribute to muscle cramping. Let’s walk through some of the more common causes below.

Dehydration and electrolyte imbalance

When your body loses fluids, it also loses key electrolytes, such as:

• Sodium

• Potassium

• Calcium 

• Magnesium

Your muscles rely on these electrolytes for normal muscle contraction and relaxation. So if any of these get out of balance, abnormal muscle contraction (cramps) can happen.

Dehydration and electrolyte loss aren’t always obvious. They can be caused by:

• Excessive sweating

• Prolonged exposure to a hot environment, even without obvious sweating

• Vomiting

• Diarrhea

• Medications, like diuretics

• Increased urination from diabetes

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• Is it a leg cramp — or something more serious? A leg cramp and deep vein thrombosis (DVT) can share similar symptoms. But these clues can help you figure out whether you need medical attention.

• Drinks that help leg cramps: Replacing electrolytes lost from sweat is one way to help prevent muscle cramps. Here are a few to try.

• Can you prevent muscle fatigue? Muscle fatigue can be a result of aging or overworking your muscles. But there are ways to improve your muscular endurance.

Tired muscles

Overworking your muscles can cause the communication between your nervous system and muscles to go into overdrive. Muscle cramps often happen during or after intense exercise. But they also sometimes happen at night during sleep. Stretches before and after exercise, massage therapy, and rest may help.

It‘s also important to note that the muscles of older adults can get stressed more easily. This is partly why muscle cramps are more common in people over 50. Older adults may also be more prone to dehydration.

Nutritional deficiencies

Electrolytes aren’t the only nutrients that play a role in muscle contraction. Your muscles also need these vitamins to function properly: 

• Thiamine (vitamin B1)

• Vitamin B12

• Vitamin C 

• Vitamin D 

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Most people who eat a balanced diet get enough of these vitamins. But people with medical conditions that affect their nutrition intake or intestinal absorption may be at risk for deficiencies.

Health conditions

Certain health conditions may increase your risk of having muscle cramps, including:

• Heart conditions, like coronary heart disease

• High blood pressure

• Neurological conditions, like Parkinson’s disease

• Diabetes

• Pregnancy

These conditions have a direct effect on electrolyte levels. But many of the medications for these conditions can also impact electrolyte levels.

Foods that help with muscle cramps

The following foods provide the vitamins and minerals — and, in some cases, hydration — that may help with muscle cramps. We want to note that there isn’t a lot of research on how individual foods directly impact muscle cramps. So we chose foods that are rich in the electrolytes that help keep your muscles relaxed.

1. Avocados

Avocados are an excellent source of potassium. One Hass avocado has 690 mg of potassium, which is about 15% of the recommended Daily Value (DV). They also contain the electrolyte magnesium.

In addition, avocados contain both copper and pantothenic acid (vitamin B5). Both of these essential nutrients help convert the food you eat into energy.

Half a medium avocado added to a salad or smeared on a slice of bread is a great way to get these healthy nutrients. 

2. Bananas

Bananas contain potassium, which works alongside other electrolytes to maintain your body’s fluid balance. Potassium also plays a role in helping your muscles contract and relax properly. 

A medium banana contains about 420 mg of potassium (12% DV). This is less potassium than foods like avocados or squash. But bananas also have other electrolytes that are important for muscle relaxation, like calcium and magnesium. 

Bananas are also rich in carbohydrates. Carbohydrates are an important energy source, providing the primary fuel your muscles use during exercise. Your muscles store carbohydrates in a form called glycogen. When you exercise heavily, your muscles turn to that stored fuel for energy. 

For these reasons, bananas are a popular post-exercise snack. But don't rely on them to replenish significant drops in your potassium. 

3. Lentils and beans

Lentils and beans contain magnesium, an important electrolyte that helps your muscles properly contract and relax. Magnesium may also help reduce inflammation in your muscles after exercise. 

One cup of cooked lentils contains 16% DV, while beans contain 13% DV. Both are excellent choices for getting magnesium into your daily diet. 

Incorporating beans and lentils into your diet is as simple as tossing some into a salad. You can also add them to a casserole or soup.

4. Sweet potatoes

Sweet potatoes are an excellent source of potassium, calcium, and magnesium. 

Sweet potatoes also contain antioxidants. These help prevent the inflammation that can happen when muscles are exercised or fatigued. 

Muscle exertion creates something called oxidative stress. Oxidative stress can lead to muscle atrophy and protein loss. But eating foods that are rich in antioxidants can reduce the effects of oxidative stress on muscle tissue.

Toss roasted sweet potatoes with broccoli and carrots for a tasty side dish. Or puree them and mix them into your morning oatmeal, pancake batter, or smoothie. 

5. Melon

Melon contains electrolytes that can reduce the risk of muscle cramps. It’s also loaded with water to hydrate muscles. Both cantaloupe and watermelon are about 90% water. 

Melon contains lots of vitamin C, an antioxidant, which may help muscle function by: 

• Protecting muscle cells from damage caused by oxidative stress 

• Increasing blood flow to muscles during exercise

• Reducing muscle soreness after exercise

A cup of cantaloupe has 57 mg of vitamin C (95% DV). One cup of watermelon contains 12 mg of vitamin C (20% DV). 

Add watermelon or cantaloupe cubes to your salad or morning smoothie. 

6. Leafy greens

Eating leafy greens is a great way to ensure you get various nutrients in your diet, particularly magnesium. 

You can choose from a variety of leafy greens for your meals. They’re all excellent sources of these nutrients. 

A bonus is that leafy greens are low in calories and fiber-rich. Add some to your salads or a sandwich, or blend them into your morning smoothie.

7. Yogurt and milk

Dairy products contain potassium and calcium, both critical for muscle contraction. Dairy is also a great source of protein, which can help repair muscle tissue after exercise. Drinking a glass of milk after heavy exercise is often recommended to help with muscle recovery. Milk also helps with hydration. 

8. Bone broth

Bone broth is rich in amino acids and minerals that are important for muscle health. And since it is a liquid, it can also help with hydration. 

The bones used to prepare bone broth contain calcium and magnesium. The amounts of calcium and magnesium vary depending on the preparation method and how long the bones cook. Adding some salt for flavor boosts the sodium content. 

You can use bone broth as a base for soups, or to cook rice or other grains. Some people even drink it like tea.

9. Seafood

Seafood can be a great source of beneficial nutrients for muscle health. In particular, salmon, trout, and sardines are rich in:

• Protein

• B vitamins

• Iron

• Potassium

Together, these nutrients are important for muscle contraction and relaxation, strength, and recovery. 

In addition, some seafood also contains selenium. Low levels of selenium have been linked to muscle weakness in older people. Other research suggests that selenium’s antioxidant properties may help reduce damage to muscle cells.

Excellent seafood sources of selenium include:

• Sardines (81% DV)

• Shrimp (76% DV)

• Tuna (72% DV) 

• Salmon (72% DV)

Seafood also contains omega-3 fatty acids. They can help reduce inflammation in muscles following exercise. Omega-3s also help clear arteries of plaque buildup. This ensures adequate blood flow, as well as the proper delivery of oxygen and nutrients to your muscles. 

Most health agencies recommend eating two servings of seafood a week. Enjoy a grilled salmon filet for dinner, a pouch of tuna after a workout, or add cooked shrimp to a stir fry or soup. 

10. Pickles

When exercise causes excessive sweating, some athletes drink pickle juice as a way to replenish their fluids and electrolytes. This is because pickle juice contains both water and sodium, which work together to replenish fluid balance. 

But drinking pickle juice hasn’t been shown to significantly affect sodium and potassium concentration after heavy exercise. It may actually be dehydrating because of the high sodium content. Still, enjoying a few pickles on a sandwich can add some extra sodium to your meal, which may help with muscle recovery after a workout. 

Why trust our experts?

Written by:

Laura M. Ali, MS, RDN, LDN

Laura is an award-winning registered dietitian and certified culinary nutritionist with over 30 years of experience. She spent the first half of her career working in clinical nutrition, helping clients manage their health through diet.

Edited by:

Meredith Hoffa

Meredith Hoffa is a senior health editor at GoodRx, where she leads journalists and clinicians covering various well-being topics, particularly in diet and nutrition.

Reviewed by:

Katie E. Golden, MD

Katie E. Golden, MD, is a board-certified emergency medicine physician and a medical editor at GoodRx.

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