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Q&A: What's the Best Breakfast to Prevent Cramps?


Q: Often times I get muscle cramps when I go skiing. What's the ideal breakfast to prevent this?

A: Cramping occurs when the body lacks sodium (salt), which is lost through sweat. If you're prone to cramping when you exercise and you eat a clean diet without lots of processed foods, adding light amounts of salt to your food can help you avoid cramps. For instance, try a little mustard (one packet has the same amount of sodium found in an 8-ounce Gatorade Endurance), or toss some hot sauce on your eggs.

To build the perfect breakfast for an active day, try to balance high-fiber carbs (whole wheat toast, cereal, oatmeal), protein (yogurt, milk, eggs), healthy fats (nuts, nut butters, avocado) and 20 ounces of fluid (in addition to any coffee). Here are a few sample breakfasts:

  • Egg Sandwich: Whole wheat English muffin, 1 slice of Canadian bacon, 1 slice of 2% cheese and mustard.
  • Hard-Boiled Eggs: 2-3 hard-boiled eggs (lightly salted or drizzled with hot sauce), 2 slices of whole wheat toast and a banana.
  • Oatmeal: 1 serving of oatmeal, a spoonful of peanut butter, and 1 cup of berries

Once you're out and active, stay hydrated with water and sports drinks. Try a higher electrolyte sports drink like Gatorade Endurance or add an electrolyte packet to regular Gatorade or water.

About The Author

Amanda Carlson-Phillips – Amanda Carlson-Phillips is the vice president of nutrition and research at EXOS. As a registered dietitian, she has provided educational seminars and individual counseling to a variety of professional and elite sports organizations.

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Tags: Hydration, Outdoor Recreation, Energy, Skiing, Snowboarding, Q&A