Low – fat dairy products for calcium to regulate muscle contractions. Potassium – rich foods , such as bananas , citrus fruits , dried fruits , tomato juice , cantaloupe , squash , greens, potatoes , milk and avocado. Complex carbohydrates , such as rice , legumes and pasta , for energy. Fortified whole- grain breads and cereals for iron and B- complex vitamins needed for energy conversion. Water to maintain the circulation and help flush lactic acid and other waste products from the muscles .
Limit
Caffeine in coffee , tea and cola , which can decrease the circulation of muscles.
Avoid
Highly salted foods , which can cause fluid retention. Smoking , which restricts the blood supply to the muscles.
Potassium – rich foods , such as bananas , citrus fruits , dried fruits , tomato juice , cantaloupe , squash , greens, potatoes , milk and avocado.
Complex carbohydrates , such as rice , legumes and pasta , for energy.
Fortified whole- grain breads and cereals for iron and B- complex vitamins needed for energy conversion.
Water to maintain the circulation and help flush lactic acid and other waste products from the muscles .
Smoking , which restricts the blood supply to the muscles.