Muscle cramp prevention?
- 07-07-2011, 10:33 AM
- 07-07-2011, 07:23 PM
In the clinical setting doctors recommend prehydration as the most important way to prevent cramps in elite athletes. Typically the method is plenty of water 24-36 hours before your event, to the point your urine is light/near clear. 12 hours before your event be drinking 50/50 mix of water and electrolyte drink like gatorade. During event be drinking an electrolyte drink like gatorade.
07-07-2011, 07:30 PM
On top of that, if you're already experiencing them, I usually end up taking in some extra potassium (bananas are optimal, and you can just go with potassium supplements, too). When I'd play baseball and get cramps from the heat and dehydration, I'd rock some tums and bananas (on top of drinking tons of water and my gatorade, powerade, or all sport).
07-07-2011, 08:30 PM
07-07-2011, 08:49 PM
07-08-2011, 03:38 AM
07-08-2011, 08:54 AM
Thanks for the replies. I do eat bananas from time to time however, I have tried to limit the bananas due to the extra sugars same goes for the sports drinks. I have also learned that avocadoes have about 4 times the potassium as a banana plus some better fats. I throw them in the mix sometimes as well. My cramping seems a bit more chronic than a normal sports cramp, almost as if my muscles are in a constant state of a partial cramp. It’s the worst and most noticeable when I stand up after sitting for any amount of time. My body always feels like I have to stretch and when I do from my hams up my back instantly cramp and almost take me down each time. I drink a consistent gallon plus of water each day so hydration shouldn’t be the issue. I think I will try and add in a magnesium and possibly potassium supplement. Hopefully that will help ease out this feeling.
07-08-2011, 10:44 AM
Don't overlook sodium when dealing with muscle cramps. I never thought it played a role until I had a discussion with Dave Pulcinella. Potassium in the absence of proper sodium will still lead to cramping. Ask any BB'r who has had a bad experience with potassium sparing diuretics and still had crippling cramps.. as Josh points out.. balanced electrolytes are best.. though I would avoid Gatorade IMHO.. who needs the corn syrup.. but that's just me being me...
07-08-2011, 11:10 AM
Interesting advice in regards to sodium. I typically avoid salt at all costs except on the weekends when my food isn't prepared. I think I will have to add it back in slow since I notice extreme swelling mostly in my hands when I get to much on the weekends. Maybe I will experiment a bit this week, try to add in a touch of sodium to my meals I cook on Sunday for the week. I will try to stick to sea salt for the added minerals. I am pretty sure I can also add electrolytes to my shakes from true protein next time in get in an order.
07-08-2011, 11:16 AM
07-10-2011, 12:15 PM
beside water and electrolyte drinks, I have found magnesium helped me out a lot. I take ZMA Nightcap and use Magnesium oil.
07-26-2011, 04:21 PM
alot of good information here. I agree with nattys outlined prehydration couple with electolytes. Potassium and magnesium are great too. I also found taurine to be helpful as well.
Serious Nutrition Solutions rep
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