Do bananas prevent cranberries? Whether it is a myth or not nutrition

Bananas can prevent cramps: myth or truth? In fact, the fruit has many benefits, which help us to function properly in the body, high-intensity physical activity in practice and can be an excellent ally for the health of our body. But no, bananas alone are not able to prevent or treat muscle ducts. What it can do is be part of a balanced diet program that provides all the vitamins and minerals the body needs, and can help prevent the problem, which is often caused by an imbalance of mineral salts in the body.

This is because calamari is more closely related to the lack of articulation of fluids and minerals such as magnesium, calcium and sodium, in addition to potassium, as well as muscle weakness. This is why it is very important to replace good hydration and electrolytes with physical activity when we lose fluid and mineral salts.

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Bananas provide energy before exercise and help restore liver and muscle glycogen after physical activity – Photo: Istock Getty Images

Banana has a low glycemic index, an important source of potassium and carbohydrates, in addition to iron, magnesium, vitamin B6, vitamin C, vitamin A and fiber. In addition, it is rich in tryptophan, an essential amino acid that regulates sleep, according to nutritionist Stephani Cardoso. But even though banana is a good source of potassium, it not only has an effect, but it is associated with various foods that are essential in the fight against carabids, such as:

  1. Magnesium-rich foods such as dark green leafy vegetables (kale, arugula, spinach, watercress), oats, and Brazilian nuts;
  2. Sources of calcium, such as nuts and nuts, sunflower seeds and dairy products;
  3. Whole grains: beans, lentils, chickpeas;
  4. Whole grains.

Regardless of the subject of cranberries, bananas are a great choice for pre-, internal or post-workout snacks for those who exercise due to their high carbohydrate and high-intensity physical activity, according to sports nutritionist Daniela Seixas. Banana consumption can be done before, during or after a workout: it helps to provide energy before and during exercise and helps to recover the liver and muscle glycogen after exercise. (energy reserves of carbohydrates in the liver and muscle).

– In pre- and post-workout foods, we need to ensure a good recovery of the body and energy stores, where the consumption of carbohydrates is essential for the re-synthesis of glycogen (glucose) – explains sports nutritionist Stephani Cardoso.

Pre-body training is essential to prevent cramping – Photo: iStock photos

The cramp is usually an acute involuntary contraction that can occur in one or more muscles in a particular part of the body, during movement or rest.. That’s the problem quite common among athletes and people who engage in high-intensity physical activity, but it can also happen to anyone who is not in good physical condition and has a healthy diet. Although it is the most common area of ​​calf discomfort, the problem can also affect the abdomen, thighs, feet, hands, or neck, and can cause pain that can last for seconds or minutes.

There are muscle cramps, usually caused by exercise, and night cramps, usually associated with some systemic or hormonal imbalance.

According to Gustavo Torres, some of the main ones causes of cramps are:

  1. Intense or prolonged physical exercise: the production of substances for energy in muscle metabolism (lactic acid) can upset the normal pH of muscle fiber, impair its functioning and the mechanism of contraction and relaxation, and can cause muscle spasms, a typical symptom of cranberries. In addition, there may be an electrolyte imbalance in the practice of physical activity (intense and / or prolonged) (loss of mineral salts and body water such as magnesium, sodium and potassium);
  2. Dehydration: it often occurs in very hot and humid environments. Along with the increase in sweating and the loss of fluid through sweating, the imbalance of the electrolyte can cause a large amount of fluid to be lost;
  3. Vascular changes (circulation): In situations of peripheral arterial disease (disruption of blood circulation in the legs), the low amount of blood that reaches the muscles also reduces the availability of oxygen. This deficiency endangers the operation and can cause cramps;
  4. Medicines: some diuretics can lead to the loss of kidney fluid and, depending on the type of medication, may lead to a greater elimination of potassium, creating a hydroelectrolytic imbalance and causing cramps. Other drugs may also cause unwanted muscle contractions as a side effect, as they interfere with different phases of the contraction mechanism, including their neuronal control;
  5. Other factors include sedentary lifestyle, poor physical condition, muscle shortening, low vitamin and mineral diet, vitamin D deficiency and high temperature environments
  6. Some diseases and hormonal imbalancessuch as diabetes, anemia, and kidney failure.

When you suffer from cramp pain, some care is essential to relieve the symptoms. Sports doctor and exercise physiologist Gustavo Torres reports:

  • Stretch and massage the affected area with circular motions to break the muscle fibers that are always carefully contracted.
  • Seek medical advice in some cases: cramps are not usually a serious problem and when they do occur, they are often short-lived. But it is important to seek the advice of an exercise and sports medicine specialist if muscle pain and episodes are recurrent and persistent. According to Gustavo Torres, it is necessary to seek help:
  1. The pain lasts for three days or more and / or is very severe, with no improvement in a few minutes (more than 10);
  2. There was no obvious reason;
  3. If the person has swelling or redness in the area or in the pain area (this may be a local process of inflammation, infection and / or circulation);
  4. If you experience itching, vomiting, shortness of breath, fever, and severe pain (you may be experiencing a systemic infection).
  1. To avoid cramps, it is essential to know and respect the limits of one’s body. Sports physician and exercise physiologist Gustavo Starling Torres explains that it is important to understand that overeating is unhealthy, can lead to imbalances in water and mineral salts, overproduction of substances desirable in metabolism, loss of performance, muscle fatigue. and as a result they cause cramps;
  2. Eating a healthy and balanced diet can also help prevent cramps, as it ensures a good supply of minerals and vitamins;
  3. Avoid caffeine, alcohol, and ultra-processed foods that are high in sodium but low in micro-nutrients and can cause dehydration and, as a result, increase the rate of cramps;
  4. Stay well hydrated, remembering that it is best to swallow 35 to 40 ml of fluid per pound of weight per day;
  5. Do a good warm-up before exercising;
  6. Maintain a physical activity routine;
  7. Consult a sports nutritionist for proper replacement of fluids and mineral salts during physical activity. Sports drinks are important for long and lively activities.

– It is best to prepare the body for physical activities, because when we improve our physical condition, we are able to adapt our body better to the blood supply of energy substrates and oxygen, in terms of musculature. the removal of metabolic products that could impair its functioning, Gustavo explains.

Sources:
Gustavo Starling Torres He is a Medical Specialist in Exercise and Sports Medicine and Exercise Physiology, coordinator of the Health and Performance Department of the High Performance Laboratory at CEFIT.
Stephani Cardoso is a sports nutritionist and holds a postgraduate degree in Sports Nutrition and Physiology. Daniela Seixas She is a nutritionist at UFPR, a postdoctoral fellow at USP School of Physical Education and Sports, and a postgraduate professor of Clinical and Sports Nutrition.

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