CRAMPS

Another Great Article by our resident Nutritionist and PCC Athlete Jenny Ives.

Muscle cramps are most commonly associated with dehydration. If you are among the thousands that experience the excruciating pain of severe muscle cramps, you are likely wondering; why is this happening? How can I prevent it? Well because no one completely understands what leads to these muscle cramps, these unpredictable spasms remain somewhat mysterious. Given that muscle cramps occur when the muscles become fatigued, the problem may be related to nerve malfunction resulting in an imbalance between muscle excitation and inhibition, preventing the muscles from relaxing (Schwellnus et al 2004).

Cramps are most often related to overexertion, fluid loss, inadequate training, and electrolyte imbalance. Cramps, for the most part can be treated with massage and stretching, however sometime nutrition is involved. For an example a deficiency in any of the following can lead to cramping:

Water:
Cramps, commonly are associated with dehydration. Therefore in order to prevent dehydration induced cramps, be sure to drink enough fluids before, during, and after exercise. Your goal for hydration status should be clear, pale yellow, and copious urine. During a long exercise session an 150lb athlete may need about 8 oz of fluid every 15-20 minutes. It’s difficult to make a one-size fits all fluid recommendation, but the best hydration indicator is to check you urine; if it is dark and scanty you need more fluids or foods that have a high fluid content such as fruits, vegetables, cooked oatmeal, etc.

Calcium:
Calcium plays a vital role in muscle contractions, therefore often times athletes with cramping issues will notice a difference with an increased calcium intake. However, some scientist will argue that a calcium imbalance is an unlikely cause of muscle cramps because if a dietary deficiency were to occur, calcium would be released from the bones to provide the muscles with the proper amount of calcium needed for contracting. On the other hand, to rule out any potential link between a calcium poor diet and muscle cramps an athlete should consume adequate calcium through dairy products or other calcium sources (soy milk, fortified food products, or lastly supplements-this should be the last resort, try to get it from food) at least two times a day.

Potassium:
Commonly electrolyte imbalance, for instance a lack of potassium, may contribute to muscle cramps. However, a potassium deficiency is not likely to occur as a result of sweat losses because the body can store much more potassium than a marathoner might lose during a hot sweaty race. However, if the potassium loss that occurs after a hard sweaty workouts isn’t consistently replaced this can overtime lead to a deficiency. Therefore to rule out this issue be sure to eat potassium rich foods such as potatoes, bananas, raisins.

Sodium
Believe it or not athletes are often found restricting their sodium intake during exercise, putting them at great risk for developing a sodium imbalance that could contribute to cramps. This is most often found in athletes who exercise hard for more than 4 hours in the heat such as cyclist, runners, triathletes. The risks increase for those that only consume water during the competition or training session or have not consumed sodium containing foods or beverages. Sports drinks (i.e. Heed, GU2O) are a great choice for those long and hot training or event days.

Magnesium
Muscles need calcium to contract and therefore need magnesium to relax. Magnesium has been shown to help reduce leg cramps that may occur in the middle of the night ( Roffe et al 2002). However, whether or not magnesium can help with exercise related cramps remains unclear. On the other hand it has been observed that most people do not meet the RDA for magnesium (320 mg for women and 420mg for men). The richest sources of magnesium include green leafy vegetables, whole grains, nuts, beans, legumes (1 cup of spinach has 155 mg, 1 cup brown rice 85 mg). I have often heard of endurance athletes consuming a few Tums as they contain 45 mg magnesium and 220 mg of calcium. These are a great source, but food is still the best source of any nutrient.

These are a few tips for resolving muscle cramps, but they are only suggestions, not proven solutions, therefore you may want to experiment with these dietary recommendations if you suffer from chronic muscle cramps. Making small changes such as consuming extra fluids, low-fat dairy products, potassium-rich fruits and vegetables, and adding a sprinkle or two of salt certainly won’t harm you and it may even resolve your issues. However, it may also be wise to consult with a physical therapist, trainer, or coach for stretching recommendations.