The Nutritarian

Healthy Eating Insight

Athletes’ Nutrition: No More Charley Horsing Around

Written By: The Nutritarian - Jan• 06•13

How to avoid Charley horses

First understand that they often occur from a mineral or vitamin deficiency, or circulation issue.

4 Quick Fixes (vitamin E, magnesium, potassium, and hydration), and No More Suffering. The following quick lists of Charley horse fixes are ordered from highest to lowest mgs per cup.

  1. Vitamin E.

Charley Horses solely occurring at night or while sleeping may signify a circulatory issue. According to: http://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/ , here are some of the top Vitamin E rich foods to help with circulation.  They are listed from most to least vitamin E: Wheat germ oil, 1 T, about an ounce of sunflower seeds or almonds. sunflower or safflower oil; 1 T, hazelnuts, peanut butter: 2 tablespoons, spinach: cooked, broccoli, soybean oil; 1 T, kiwifruit, mango, tomato, spinach; raw.

  1. Magnesium, best choices listed under the following link in BOLD.
Top choices for Magnesium include:
Halibut
Tuna
Artichokes
Bananas
Figs
Barley, raw
Buckwheat, flour
Oat Bran, raw
Brown rice
Whole wheat Flour
Low fat yogurt
Almonds
Brazilian
Cashews
White beans
Black beans
Navy beans
Artichoke
Spinach (cooked or canned)
Cornmeal
Pumpkin seeds
Chard
Soybeans
Tomato paste
  3.  Potassium- Notice detailed list of  highest potassium choices in BOLD following this link:
Clams
Apricots, dried
Avocado
Banana
Fig
Cantaloupe
Kiwi
Carrot, prune, and tomato juice
Almonds
Molasses
Beet Greens
White Beans
Potatoes
Lima beans
Winter Squash
Soybean
Spinach
Pinto
Baked
Lentils
Kidney
Black-eyed peas
Re-fried
Brussels sprouts

4. Hydrate

Start your day with at least a glass or two of water.  During each snack or meal, have at least one large glass.  Carry an H2O bottle with you.

Read more http://www.healthaliciousness.com/articles/food-sources-of-potassium.php#7TSMGSWefPSptDbL.99 

 

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