You could get leg cramps any time, though they are most likely to occur while you're working your leg muscles during exercise. Your muscles require more minerals when they're being used for physical exercise. According to Enette Larson-Mayer, author of "Vegetarian Sports Nutrition," muscle cramps occur when you are mineral deficient. Muscles require adequate amounts of sodium, potassium, calcium and magnesium in particular to function without cramping. To prevent leg cramps, consume plenty of foods rich in these minerals.
勒g Cramps During Exercise
勒g cramps that occur randomly are usually caused by mineral deficiency, but those that occur specifically during exercise could also result from inadequate blood supply to the muscles. These cramps go away once you stop exercising, whereas cramps caused by mineral deficiencies typically don't go away until you've replenished your body with adequate minerals. Especially during long endurance training and sporting events, it's important to replenish with sports drinks, fruits or other snacks containing electrolytes.
Sodium-Rich Foods
Your body requires sodium to maintain normal fluid balance and regulate blood pressure. Sodium also works together with other electrolytes for muscle contraction and nervous system function. If you're sodium deficient, your body will most likely tell you by causing you to crave salty foods. In this case, you can eat salted tortilla chips or any other salty foods. After sweating during prolonged endurance workouts, you lose a lot of sodium as well as water, so wash down your salted foods with plenty of water.
Potassium-Rich Foods
据马里兰大学医学中心的大学，成人每天需要4700毫克的钾。钾是正确的神经系统和肌肉功能，关键这就是为什么你的肌肉可如果你缺乏抽筋。通过服用补充剂，大大超过4700毫克的每日推荐值消耗过多的钾，然而，也对您的神经系统造成威胁，甚至你的心脏肌肉功能。由于大多数食物中含有钾，你应该可以，如果你每天食用富含钾的食物，以获得足够的。所有的食物，如水果，蔬菜，牛奶和鱼类都富含钾的来源。香蕉，西瓜，柑橘类水果和鳄梨是钾密集的水果，而土豆，红薯和冬季壁球是你去到蔬菜的钾。
Calcium-Rich Foods
Calcium plays a crucial role in muscular contraction, including in your heart and blood vessels. It also plays a role in nerve impulse generation. If you're calcium deficient, you may experience muscle cramps or impaired muscle contraction. According to the National Institutes of Health, the average adult needs about 1,000 milligrams of calcium daily. You can get 244 milligrams of calcium in a 200-milliliter glass of skimmed milk. The most calcium-rich vegetables are dark, leafy greens. Almonds, figs, yogurt and cheese are also good sources.
Magnesium-Rich Foods
Magnesium is a mineral that stabilizes adenosine triphosphate, which is the energy source that fuels muscular contraction. Feeling weak, cramps and muscle twitches are signs of magnesium deficiency. Increase your intake by eating beans and legumes, nuts and seeds, whole grains, bananas and dark, leafy greens.