A bad muscle cramp can be excruciating. Often, it's a waiting game until the cramp ends — but the minutes can feel like hours, and your muscles may even feel sore or weak afterwards.

Perhaps you've heard that the answer to preventing and relieving these painful muscle spasms has to do with getting more electrolytes — namely potassium, a mineral that plays a key role in muscle function.

“Cramping happens for different reasons, and sometimes we don’t even really understand why even though they’re so common," Heidi Skolnik, MS, CDN, FACSM, sports nutritionist at the Women's Sports Medicine Center at HSS said in an interview with TODAY.com.  

Cramps are thought to have to do with the hyperactivity of motor neurons, which tell our muscles to contract, allowing us to move, said Skolnik. Normally, our muscles relax after contracting. "When the (neurons) just keep firing off, it can lead to a spasm or cramp,” said Skolnik.

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“Electrolyte tablets are not really different than electrolyte powders, although some powders also provide carbohydrate,” explains Skolnik. 

Don’t conflate staying hydrated with replenishing electrolytes. “Everyone needs to stay hydrated; not everyone needs extra electrolytes,” advises Skolnik.

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Determining how to fuel your workouts comes down to the intensity, duration, and the number of times a week you work out, plus the time of day and your hunger levels, said Skolnik.

If you're working out first thing in the morning, consider a snack before. Skolnik noted that some people perform better by eating 15 to 25 grams of carbs beforehand, which is equivalent to a half of a banana or a handful of crackers. It allows them to go harder and then breakfast serves as a recovery meal, she explained.

Skolnik continued if the goal is building muscle or strength, it's smart to eat something with 11 to 15 grams of protein, like a yogurt, before the gym. If you're headed to the gym first thing in the morning, you can skip this step but ensure you're getting protein in your system quickly after you finish your workout.

Additionally, the muscles are more open to repairing and rebuilding right after exercise and require protein to rebuild your muscle fibers back bigger and stronger. However, as long as you get enough protein in 24 hours, you'll still gain the benefits, said Skolnik.

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Skolnik said, “Hopefully, runners have a sense of timing around consuming coffee and its stimulant effect so they can time intake and their need to use the bathroom.” She added that any warm beverage can help you poop.

Prune juice might help expedite the process. “Sorbitol, a sugar alcohol, is a natural laxative, and found in prune juice. Since sorbitol passes through our system undigested it draws water into the gut which can bulk up stool and stimulate bowel movement,” noted Skolnik.

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While Green’s meals are mostly more nutritious, his off days usually include pizza. But even pizza hits several nutritional markers that make it beneficial for your body, noted Skolnik. “Pizza gives you cheese, and that’s calcium, and that’s good for your bones. There’s tomato sauce, and that’s Vitamin C,” she said. “That gives you tissue repair for all that tissue breakdown that happens when you’re pounding every day, and for your immune system. And then there’s starch in the bread, and that fuels our muscles. You could make it more by putting peppers and onions on that pizza, or making a side salad with it.” Skolnik cited, “Food is supposed to be pleasurable as well as nutritious, so you want that food that you like, and also make an effort to get some other foods that maybe you’ve got to try on, because you’re not used to, but you know it’s good for you.”

When it comes to one of Green’s favorite meals — baked salmon and rice – Skolnik explained, “Salmon is one of those foods that’s considered a great brain food.” She continued, “It has protein, and protein helps both to build and repair your muscles, and it also helps your brain. It awakens it to help it think more clearly. And then it has these really good, healthy fats. It’s anti-inflammatory, which means not only does it help recover every day, but it also helps with disease prevention. So for the adults out there thinking about hypertension and diabetes and other heart diseases, salmon is one of those superfoods.”

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Determining how to fuel your workouts comes down to the intensity, duration, and the number of times a week you work out, plus the time of day and your hunger levels, noted Skolnik. “Some people get much hungrier from working out [than others], which can be modulated by eating regularly and consistently.” When working out first thing in the morning, you might want to consider having a snack before. Skolnik cited that some people perform better after getting about 15 to 25 grams of carbs, which is equivalent to a half of a banana or a handful of crackers. It allows them to go harder and then breakfast serves as a recovery meal, she said. However, others don't need that pre-workout snack. For those focusing on strength training, it's probably a good idea to eat something with 11 to 15 grams of protein, like a yogurt, she advised.

As for what to eat after your workouts, consider a carb-protein combo, heavy on the protein post-weightlifting. Your muscles are more open to repairing and rebuilding right after exercise. However, as long as you get enough protein in 24 hours, you'll still gain the benefits, Skolnik said.

Skolnik also shared details to consider when it comes to nutrition, such as drinking more tart cherry juice to help fight off muscle soreness; eating foods such as bell peppers and oranges, as these foods contain vitamin C (a nutrient that can help with tissue repair); and drinking water to stay hydrated.

Read the full article at Insider.com.

Heidi Skolnik, MS, CDN, FACSM, sports nutritionist at HSS, attended the seminar as a featured speaker, and discussed how to fuel the female body, by offering options for good sports nutrition and debunking common myths.

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Prevention spoke to experts including Heidi Skolnik, MS, CDN, FACSM, sports nutritionist at HSS, about how to incorporate these strategies into your daily routine at the office. Skolnik advised to stretch and walk around every hour to hour-and-a-half. For instance, walk over to a coworker’s desk versus sending an email, or take the stairs between floors in the office.

Making time to eat lunch during a work day will also help with savoring your meal. Skolnik suggested ways to build a better salad, stating, “You want some fat in your salad because it helps your body digest fat-soluble vitamins like A, D, E, and K," cited Skolnik. As always, wash your meal down with water, she said.

Read the full article at Prevention.com.