Thread: Cramps

Magnesium is what worked for me, I posted about it in here ages ago when someone asked about electrolytes.

Make sure you're getting enough sodium, potassium, calcium and magnesium. You take potassium daily? RDA for potassium is 4000 milligrams, I bet your pills are 99 milligrams. Do you take 20 or 30 of those puppies? Eat some potatoes for your carbs if you want potassium. Also, magnesium supps generally have piss-poor bioavailability, so figure you're only getting half of whatever is in your supplement.

More water, more electrolytes, and more stretching. That's all you can really do.

Originally Posted by ThreeGigs

Magnesium is what worked for me, I posted about it in here ages ago when someone asked about electrolytes.

Make sure you're getting enough sodium, potassium, calcium and magnesium. You take potassium daily? RDA for potassium is 4000 milligrams, I bet your pills are 99 milligrams. Do you take 20 or 30 of those puppies? Eat some potatoes for your carbs if you want potassium. Also, magnesium supps generally have piss-poor bioavailability, so figure you're only getting half of whatever is in your supplement.

Yes they are 99mg I have been taking 3 a day Alsi I am getting 1339 mg from the 8 cups of Spinach, still short though I also have a CAL MAG ZINC supp I am going to add. these cramps seem to come in cycles about 4-5 month apart cannot figure that one out.

drink more water

8 cups of spinach? Holy iron overload, are magnets attracted to you?

Screw the 99 milligram pills. Go find yourself some salt substitute. NoSalt is a good one. It's potassium chloride, much easier and cheaper than tiny little pills for potassium. Do't overdo it on magnesium, either. Magnesium is absorbed slowly and with difficulty in the intestine, and can cause diarrhea, or slowed water absorption, which could also lead to cramps.

Electrolytes are a PITA because it's soooo damned difficult to get a good balance and yet eat a variety of foods.

Where do you tend to cramp most?

How is your general flexibility? It is my own experience, and the experiences of many others I have talked with, that a lack of muscle flexibility increases the likelihood of cramping.

Originally Posted by jagbender

I also have a CAL MAG ZINC supp I am going to add.

I just wanted to add, I seem to remember that zinc competes with calcium for absorption, such that if you take them together you basically don't get any zinc. I'm trying to find a reference for it, and I'll post back if I do.

Ahh, here's the info:
http://www.ajcn.org/content/65/6/1803.short

I was curious what your sodium intake is? It sounds like your electrolytes are good. For competition when we are very depleted, we keep salt shakers around backstage or a small bag of potato chips - just a little on your tongue helps you naturally get the electrolytes going. We also tend to keep some Pedialyte around. I might suggest getting some Pedialyte for those nights when you are cramping to see if that helps.

Taurine at 5 g + may help

Originally Posted by fufu

Where do you tend to cramp most?

How is your general flexibility? It is my own experience, and the experiences of many others I have talked with, that a lack of muscle flexibility increases the likelihood of cramping.

Everywhere calves, toes, lats, stomach muscles. fingers etc anywhere I contract and hold @ times


ThreeGigs
I will try some Salt Substitute and try that also


thanks all