Bananas are popular for relieving muscle cramps, but it’s unclear how much they help. Muscle cramps are involuntary muscle contractions or spasms that are common after exercise and can be uncomfortable or painful. Muscle cramps can occur in any muscle and are most common in the legs, feet, hands, arms, and abdominal area.

There are several possible causes of muscle cramps, including low levels of electrolytes (charged minerals). Because bananas are rich in electrolytes like potassium and magnesium, they are often used to treat muscle cramps. However, research suggests that eating a banana may not provide enough electrolytes to relieve cramping.

Potassium and Possible Effects of Bananas on Cramps

Bananas are rich in potassium, and low potassium levels are a known risk factor for muscle cramps. Other possible causes of muscle cramps are:

• Dehydration
• Dialysis
  
• Inadequate blood flow to the muscles
• Low levels of electrolytes (potassium, magnesium, calcium)
• Medications (certain ones)
• Muscle strain or overuse (the most common cause)
• Pregnancy

During strenuous workouts, the body loses electrolytes through sweat. Dehydration and low electrolyte levels can cause muscle cramps. Because bananas are a good source of electrolytes, many people believe that they are helpful for muscle cramps. However, there is insufficient research to prove that bananas are an effective treatment for muscle cramps.

Most adults need between 2,600 and 3,400 milligrams of potassium from their diets each day. One banana provides about 422 milligrams of potassium per serving. This is about 9% of the recommended daily potassium intake.

There is a lack of research about the effect of bananas on workout recovery and muscle cramp prevention. An older study from 2012 found that eating a banana after working out does not significantly increase blood potassium levels and likely does not have an effect on muscle cramps.

Study participants who ate a banana after a workout did not experience a statistically significant increase in blood glucose or potassium levels. Eating a banana does not seem to increase potassium levels quickly enough to prevent cramping.

Reasons the Evidence Is Mixed

Bananas are rich in healthy nutrients, including potassium, magnesium, calcium, fiber, and vitamins A, B6, and C.

Muscles require adequate levels of electrolytes to function properly. Potassium helps the muscles contract and relax. Potassium acts as a neurotransmitter, providing communication between the brain and muscles. When the body does not have enough potassium, the messages between the brain and muscles slow down. Low levels of potassium can result in painful muscle cramps.

While eating a banana after working out may not immediately relieve a muscle cramp, eating a diet rich in bananas and other electrolyte-dense foods may lower the risk of muscle cramps over time. The body needs sufficient levels of potassium, magnesium, calcium, and sodium for healthy muscle function. People with low levels of these electrolytes are at an increased risk of muscle cramps, spasms, and weakness.

Types of Cramps Bananas May Help Ease

Bananas provide healthy nutrients needed for several body functions. Bananas are rich in electrolytes, as well as fiber and carbohydrates. Low levels of electrolytes may raise the risk of the following types of muscle cramps:

Groups of people at increased risk of muscle cramps include:

• Older adults
• People who engage in strenuous workouts
• People who have a weight that is considered overweight or obese
• People with certain chronic health conditions
• Pregnant people

Consider asking a healthcare provider about the benefits of adding more bananas to your diet, especially if you are prone to muscle cramps.

Other Foods That Help With Cramps

Foods rich in electrolytes may help with muscle cramps. Choose foods that provide a good source of potassium, magnesium, calcium, and other nutrients. Foods that may help with muscle cramps include:

• Avocados: Potassium, calcium, magnesium, and healthy fats
• Beans: Phosphorus
• Bone broth: Potassium, calcium, magnesium, and sodium
• Coconut water: Potassium
• Leafy green vegetables (e.g., kale, spinach): Potassium
• Melons: Water, calcium, potassium, and magnesium
• Milk: Calcium and vitamin D
• Nuts and seeds: Magnesium
• Olives: Sodium, potassium, and magnesium
• Sweet potatoes: Potassium
• Tomatoes: Calcium and magnesium

Other Ways to Find Relief

Fortunately, you can relieve muscle cramps. Since dehydration is a common cause, drinking water throughout the day can help lower your risk. Other ways to find relief include:

• Apply heat to a tight muscle and ice to a sore muscle.
• Drink sports drinks during and after strenuous workouts.
• Gently stretch or massage your muscles.
• Stretch before working out or going to bed.

Summary

Bananas are popular with athletes and people prone to muscle cramps because they are rich in electrolytes like potassium, magnesium, and calcium. These electrolytes are needed for proper muscle contraction and relaxation. Low levels of electrolytes raise the risk of painful muscle cramps, especially after a strenuous workout.

While bananas provide healthy nutrients, they may not be an effective muscle cramp treatment. Research shows that eating a banana after working out does not significantly raise blood potassium levels. Eating a single banana will likely not provide relief from a muscle cramp.

However, bananas are rich in healthy nutrients and can be part of a healthy diet for most people. More research is needed to determine if eating bananas lowers the risk of muscle cramps.