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Banana. Eat a banana or two a day, and you may cut down your cramping. That's because a potassium deficiency may be to blame for muscle cramps. Though there's no official recommendation for how much potassium you should have per day, the American Dietetic Association suggests adults get about 2,000 mg a day. One banana has 450 mg of the muscle-protecting nutrient. Milk. Getting adequate amounts of calcium in your diet may help curtail your cramps. Women, especially, seem to need plenty of calcium for muscle health. Three glasses of milk a day will meet the calcium needs of most adults. Water. Yes, it's the elixir of life as well as your best bet for avoiding a painful muscle cramp while you exercise. When you exercise, you sweat. That sweat depletes your body of needed fluids that can cause your muscles to mutiny. Drink plenty of water before, during, and after you do your activity of choice.