7. Plain or Greek Yogurt
Offers both calcium and protein, helping restore nutrients post-exercise.
8. Melons and Watermelon
Full of water and potassium, they hydrate and replenish minerals, especially in warm weather or after sweating.
9. Fatty Fish (like Salmon)
High in omega-3 fatty acids and magnesium, these help reduce muscle inflammation and speed up recovery.
10. Pumpkin Seeds
Tiny but nutrient-dense, they’re an excellent source of magnesium and zinc.
11. Legumes (Beans, Lentils, Chickpeas)
These provide iron, magnesium, and potassium—essential minerals for muscle health.
12. Tomatoes
Besides potassium, they offer lycopene, an antioxidant that supports blood flow.
13. Oats
A great source of magnesium, iron, and complex carbs that fuel and strengthen muscles.
Why These Foods Work
Cramps are often caused by:
