5 simple snacks and drinks to stop and prevent muscle cramps
3-minute Read
Tennis is a fun and active sport, but it can be tough on your body, especially during the Mid-Atlantic’s hot and humid summer months. Experiencing a muscle cramp or spasm can stop your fun on court. Muscle cramps can happen when you are dehydrated, suffering muscle fatigue, and lacking salt or electrolytes in your body.
To help you play your best in hot conditions, it is important to properly fuel your body before and during your match. Here are five options you can try to help prevent cramps.
1. Electrolyte-filled drinks
Drinking plain water is a great start, but when you sweat while playing tennis, you also lose salt and electrolytes. Electrolytes help your muscles work correctly and keep your body hydrated.
The American College of Sports Medicine (ACSM) says that replacing salt is key to stopping cramps. Their recommendation is to drink electrolyte-filled fluids to replace the salt you are losing while playing tennis, especially in the summer.
2. Bananas
Bananas are the perfect tennis snack! They contain potassium, which helps the body’s nerves and muscles talk to each other so you can move smoothly.
Bananas also provide quick energy. Research from the National Institutes of Health (NIH) shows that maintaining your energy helps muscle strength and avoid tiring quickly. Because of bananas’ benefits, professional tennis players often eat a banana during changeovers.
3. Pickle Juice
Many pro players use pickle juice! Studies in Medicine & Science in Sports & Exercise show that the vinegar in the juice can quickly ease a muscle cramp.
If you feel a cramp coming on, a small sip can work in less than two minutes. It’s a great emergency tool to have in your tennis bag.
-Tip: If you don’t like or have pickle juice, eating mustard also has the same effect.
4. Watermelon
Watermelon is mostly water, so it’s a delicious way to stay hydrated. It also contains an amino acid called L-citrulline. A study in the Journal of Agricultural and Food Chemistry found that this nutrient can help with muscle soreness. Finally, eating watermelon before you play is a yummy way to help your blood flow and keep you cool.
5. Avocados
Avocados are a great addition to your pre-match meal. They are a wonderful source of magnesium, which is a mineral that helps with muscle relaxation and flexibility.
When your body has enough magnesium, your muscles are less likely to stay tight or spasm. Try adding avocado to your toast or smoothie before heading to the court.
By adding these simple foods and drinks to your routine, you can worry less about cramps and have more fun playing tennis.
Quick Summary
Nutrient Focus
Sodium
Magnesium
Acetic Acid
L-Citrulline
Potassium
Try
Electrolyte Drinks
Avocados
Pickle Juice
Watermelon
Bananas
Primary Benefit
Fluid retention & balance
Muscle relaxation
Cramp inhibition
Blood flow and hydration
Healthy muscle function
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USTA Mid-Atlantic Foundation is a 501(c)(3) nonprofit organization committed to promoting tennis and its physical, social, and emotional health benefits. Learn about our impact in the region and how USTA Mid-Atlantic creates community, character, and well-being.