Cómo influye la dieta en los calambres musculares

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Cualquiera puede sufrir este tipo de molestias, incluso si no es un atleta; muchos de nosotros probablemente nos hemos despertado a medianoche con un terrible calambre. Una dieta equilibrada puede ayudarnos a evitar este problema. Vea la relación entre la dieta y los calambres musculares a continuación.

¿Por qué se producen los calambres?

Las causas de estos espasmos o rigidez de los músculos son diversas y el calor es una de ellas. Las altas temperaturas durante el ejercicio provocan deshidratación y, en consecuencia, la pérdida de electrolitos a través del sudor.

La falta de calentamiento y los ejercicios de estiramiento también pueden causar calambres musculares. Del mismo modo, el sobreentrenamiento puede ser una de las razones por las que ocurren estos episodios dolorosos.

Alimentación y calambres musculares

A veces oímos que los atletas deben comer plátanos debido al alto contenido de potasio, y la idea no es tan extraña. En realidad es posible evitar la aparición de calambres musculares mediante la alimentación.

La falta de algunos minerales y vitaminas es una de las causas más frecuentes de calambres. Por lo tanto, al asegurar la presencia de estos elementos en nuestra dieta diaria, podemos evitar la aparición del problema.

Los principales minerales que están directamente relacionados con el funcionamiento de los músculos son potasio, calcio, magnesio y sodio. Sin ellos, la comunicación entre el sistema nervioso y los músculos no es posible.

Mira también:   Tipos de alimentos según su objetivo deportivo

Fuentes de calcio y potasio

Los productos lácteos, los quesos frescos, el yogur y las nueces son buenas fuentes para suministrar calcio y potasio al cuerpo. También pescado, como el salmón y las sardinas, y verduras, como la col, la acelga, la coliflor, el brócoli, el berro, las patatas y los tomates.

Las legumbres y las yemas también proporcionan parte del calcio que necesitamos. El potasio también se puede encontrar en granos enteros y frutas como plátanos, naranjas, kiwis, melones y aguacates, entre otros.

La importancia de la sal

Hemos escuchado de muchos expertos que es necesario reducir el consumo de sal. En el caso de algunos atletas, puede ocurrir lo contrario, porque deben asegurarse de que no haya falta de sal en el cuerpo. La intensidad de su actividad física hace que pierdan grandes cantidades de sodio, lo que afecta al sistema muscular.

Para cubrir las necesidades de sodio del cuerpo, normalmente la sal que hay en el alimento es suficiente. La deshidratación, común en la práctica deportiva, puede reducir drásticamente los niveles de sodio y causar calambres musculares.

La sal, la carne, el pescado y los alimentos enlatados son fuentes de sodio, un elemento vital para el buen funcionamiento muscular de los atletas; y también pueden formar parte de una dieta equilibrada.

Dónde encontrar magnesio

El magnesio es una parte importante del sistema muscular, además de tener otras funciones importantes en el cuerpo. Una disminución en los niveles de este elemento puede causar varios daños, incluyendo calambres musculares. Para evitar estas consecuencias, es necesario incluir en la dieta diaria productos ricos en este mineral.

Mira también:   Recetas de semillas y oleaginosas

El magnesio se puede encontrar en las verduras de hoja verde como las espinacas y la acelga. Las sardinas, el salmón y el atún, así como los mariscos, también son ricos en este mineral. Las lentejas, las semillas de calabaza, la mantequilla de maní y el chocolate amargo también son alimentos que evitan los calambres debido a su contenido de magnesio.

La importancia de la hidratación

Así como el consumo de ciertos alimentos previene la aparición de calambres, es esencial mantenerse hidratado. Si no tenemos suficiente líquido en el cuerpo, los nutrientes y minerales no pueden llegar a los músculos; y esto causa calambres dolorosos.

Mantener una hidratación adecuada, ya sea que usted sea un atleta o no, es importante para el pleno funcionamiento de nuestro cuerpo. Además del agua, podemos mantenernos hidratados con el consumo de frutas, gelatinas, verduras, sopas, tés, entre otros alimentos.

La prevención es la clave

Una dieta equilibrada que incluya alimentos ricos en minerales esenciales prevendrá la aparición de estos espasmos en los músculos. Debemos planificar nuestra dieta para que el calcio, magnesio, sodio y potasio estén presentes. Así, evitaremos estos momentos de dolor.

Del mismo modo, mantener el cuerpo hidratado es importante para evitar estos espasmos. Si se realiza ejercicio físico, además de la hidratación habitual, será necesario tomar bebidas isotónicas. De esta manera, los electrolitos se reponen y se evitan los calambres.

¿Para qué sirve y dónde encontrar el potasio? El potasio es súper esencial para todos aquellos que practican deportes. Vamos a explicar cuáles son todos los beneficios de consumirlo y dónde encontrar el potasio. Leer más

Mira también:   Beneficios de reducir el consumo de azúcar añadido

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