Nutrition and Muscle Cramping

There are many causes of muscle cramps ranging from dehydration to electrolyte imbalances (especially K+, Ca++, and Na+): 

• Dehydration is a common cause of muscle cramping. Many people do not consume enough fluids during the day, but even those who do may not be drinking enough while running. So, monitor how much you sweat and try and match your intake before/during exercise... it's as simple as that. Also, make sure to rehydrate after the run, as this hamper recovery.
• Muscle cramps can also occur when the body craves potassium. Bananas, oranges, potatoes, spinach, tomatoes, and avocado are all rick in K+... so make a salad, drink a smoothie, whatever you want to get more of them in your diet. 
• Calcium plays a major role in muscle contraction. If there is not enough available, the body will take it from the bones. So, drink milk, eat some ice cream, etc. to avoid muscle cramping and maximize bone health.
• Sodium may also be the culprit. However, contrary to what we are used to hearing, it may be a lack of Na+ that is the problem. While most of us get plenty of salt, endurance athletes making a conscious effort to consume a low sodium diet and/or drink lots of water may be suffering from an electrolyte imbalance. The solution can be as simple as drinking a sports drink every once in a while or adding a little salt to the food you already eat.