Most of the time we associate muscle cramps with dehydration. If you have ever had a muscle cramp while exercising you probably worry about it happening again. The truth is, no one really knows why muscle cramps occur. The unpredictable spasms are somewhat mysterious. Since cramps occur when muscles are fatigued, the problem may be related to nerve malfunction that creates an imbalance between muscle excitation and inhibition which prevents the muscle from relaxing.
Cramps are related to overexertion, but other factors may include fluid loss, inadequate conditioning, and electrolyte imbalance. The solution can often be found with massage and stretching. Sometimes nutrition may be involved. Understand that nutrition tips are not guaranteed to resolve the issue, we recommend that people who often find themselves getting cramps to rule out these possible causes.
Lack of Water – Cramps commonly coincide with dehydration. To prevent dehydration-induced cramps drink enough fluids before, during, and after you workout. A good measure is to drink enough fluids daily so your urine is clear, pale yellow, and copious. During a long exercise session, a good goal for a 150lb, (68kg) athlete might be about 8 oz for every 20 min of exercise. Add or subtract water based on size.
Lack of Calcium- Calcium plays a critical role in muscle contraction. Some people have reported issues with cramping when they increase their calcium consumption. We have seen athletes who have cut yogurt and milk from their diet, alleviate their cramps when yogurt and skim milk were added back in. Others have reported easing muscle cramps after supplementing with calcium. But some exercise scientists argue that calcium imbalance is an unlikely cause because if there was imbalance calcium would be released from the bones to provide what would be needed for muscle contraction. Whatever the case to rule out the possible like between calcium deficiency and cramps active individuals should consume daily products or other sources of calcium at least twice daily.
Lack of Potassium- electrolyte imbalance is what many believe to be a likely culprit of muscle cramps. Electrolytes such as Potassium. A potassium deficiency from sweat losses is unlikely to occur because the body contains much more potassium than even a marathon runner might lose during a hot sweaty race. None the less, you can rule this out by eating potassium-rich foods daily such as cherry tomatoes.
Lack of Sodium- Active people who restrict their sodium intake during exercise may be putting themselves at risk for developing a sodium imbalance that could contribute to cramps. This is most likely to occur in athletes that exercise hard for more than 4 hours in the heat such as tennis players, triathletes, or ultrarunners. The risk increases if they consume only water during the event and have eaten no food or snacks that contain sodium. Endurance sports drinks and salted pretzels are not bad snack choices during exercise.
Lack of Magnesium- Just as muscles need calcium to contract, they also need magnesium to relax. Magnesium helps reduce leg cramps that occur in the middle of the night. It is unclear whether of not magnesium help alleviate muscle cramps that occur during exercise. Most people do not meet the RDA (recommended daily allowance) of magnesium: 320mg/day for women and 420mg daily for men. The richest sources of magnesium include green leafy vegetables, whole grains, nuts, beans, and legumes. 1 cup of spinach has 155mg of magnesium; ½ cup of all-bran 110mg; 1 cup of brown rice 85mg; 1 whole pita 45mg of magnesium. Marathon runners talk about Rolaids being helpful. Rolaids contain about 45mg of magnesium and 220mg of calcium.
Although these tips for resolving muscle cramps are only suggestions and not proven solutions, you may want to experiment with them if you repeatedly experience muscle cramps to see if you have some improvement. Adding some extra fluids, low-fat dairy products, potassium-rich fruits, vegetables and some salt to your meals certainly won't hurt. You may find that it resolves the issues you have been having with cramps.
Please consult with your physician before proceeding with any suggestions
Thomas Sampson, CFL-3, USAW-2, Sports Nutritionist
International sports science association. Sports nutrition. 5th edition. 2018 carpinteria CA
Nancy Clarks Sports Nutrition Guidebook. 4th edition. 2008 champaign IL
