Runner's Crash: How to Avoid Cramps with Nutrition

El corridor collapse it is a blackout that occurs when the body reaches the endurance limit. Dizziness, confusion, or muscle cramps are some of its symptoms.
Typically, before reaching the extreme, the body suffers muscle cramps in some part of the body. The most affected areas in those who practice running o marathonThese are usually calves and legs.
A cramp is a sudden and involuntary contraction of the muscle, which cannot be relaxed. It usually causes a lot of pain and even invalidates the person who is suffering from it.
Heat, an excess of activity in the involved nerves, some neurological diseases or a diet that does not meet vitamin and mineral requirements, are the cause of the dreaded cramp.

How to avoid mineral deficiency cramps

Sodium, potassium, calcium and magnesium are the minerals involved in cramps, in addition to vitamins B1, B3, D and E. Therefore, it is essential to incorporate these nutrients in the necessary amount, through the aliments.
El sodium It is an important element that participates in the nerve impulse. It is lost through sweat and prolonged exertion. Too low a concentration in the blood negatively affects the brain. It is one of the components of common salt, but it is also part of some alimentos, like cheese, seaweed or celery.
El potassium it is essential to transmit nerve impulses. Mainly, it is responsible for relaxing the muscle after the contraction. In addition, it is essential to stabilize blood pressure, through fluid balance. Fruits like banana or avocado, aromatic herbs or nuts, are tolimentos rich in this nutrient.
El football It is the mineral in charge of contracting the muscle. When there is not enough, the muscle becomes prone to cramping. We find it in dairy, nuts, legumes, whole sesame seeds, or oily fish.
El magnesium contributes both to the balance of the other 3 minerals and to an adequate response of the nerve impulse. Alimeguys like him cocoa (75% pure), dark green leafy vegetables, legumes, whole grains, nuts, and dehydrated fruits, are rich in this element.
In general, thelimeFoods of animal origin, such as eggs, meat and fish, are rich in Group B vitamins, although it is also present in legumes, nuts, whole grains and sesame.
Eggs, fish and shellfish are the alimentos that more vitamin D they contain.

Recommendations for those who practice running

- Have a medical exam before starting sports.
- Hydrate properly, before, during and after each training or sports event, but it is recommended to avoid overhydration. If necessary, include an isotonic drink to replace lost minerals.
– Bring one tolimeBalanced nutrition, rich in vegetables, fruits, nuts, dairy products, eggs and legumes.
- Acclimatize progressively to conditions of high temperatures and high humidity.
It is possible to avoid corridor collapse with adequate hydration to compensate for losses, in addition to one tolimehealthy and balanced nutrition that provides the necessary nutrients to avoid suffering cramps due to mineral deficiency.