| Where and Why Do You Cramp?
If you have never felt the pain and discomfort of cramping under the stress of training or competition, consider yourself very lucky.
Cramping typically occurs in muscles being used the most. For example, tennis players can experience cramping tin the forearms, runners in their calves and cyclists in their quads. Triathletes usually get nailed in the quads and calves, and the cramping typically hits during the run portion of the event when fatigue and other physiological disturbances are at their peak.
Your fluid intake and the amount of sodium in your system can be a factor in cramping. Although there are many causes of muscle cramps, large losses of sodium, potassium, and fluid can be a key factor that predispose athletic muscle cramps.
Sodium is an important mineral in initiating signals from nerves and actions that lead to movement in the muscles. So a deficit of this element and fluid may make the muscle "irritable." Under such conditions, a slight stress, such as subsequent movement may cause the muscle to contract and twitch uncontrollably. Maintaining normal levels of these ions are crucial for neuromuscular function. While sodium and potassium are likely the most important electrolytes to consider, calcium, zinc and magnesium are also worth mentioning, as there are many anecdotal reports of how supplementing with these minerals has helped cramping athletes.
Other Potential Causes of Cramping
Diabetes, neurological disorders, or vascular problems could be factors in cramping. Reports also indicate that the use of certain dietary supplements such as creatine might increase the risk and intensity of muscle cramps. If cramps suddenly occur without a prior history, consult a physician to rule out a more serious cause.
Preventing Cramps
Follow these basic guidelines as a key to prevention:
To prevent dehydration...drink! If you lose a quart/liter per hour during exercise, you must put back at least this amount. Weighing yourself before and after training or competition will give you an idea of how much water loss you have experienced. Remember that 1 liter per hour of fluid = 1 kilogram = 2.2 pounds.
To reduce electrolyte depletion, use a sports drink that contains electrolytes. Look for a sports drink that the ratio of sodium is 3:1 to 5:1. Drinks that have zinc, magnesium and calcium is also beneficial. Salt tablets do not contain other electrolytes.
To reduce lactic acid accumulation, use a sports drink that contains a lactic acid buffer. Not many do! Citrate is an excellent buffer, as this compound is converted in your body to bicarbonate, and bicarbonate is the most important substance in the body for buffering lactic acid. Bicarbonate itself is not generally included in sports drinks because it is an irritant to the gastrointestinal tract; therefore, citrate is the best way to go.
To reduce hypoglycemia, use a sports drink that is easily absorbed and has readily useable carbohydrates. Simple sugars like glucose or dextrose are best. Dextrose is great for this (in fact, dextrose is the sugar used in intravenous fluids when rapid sugar replacement is required). Dextrose easily passes through your stomach wall into the blood stream and requires no processing by your liver before your muscles can use it. It is also non-irritating and not too sweet.
Stretch. Because cramps are often related to changes in weight bearing, stretching and non-weight bearing exercises are effective treatments.
Massage the area. Massage helps stimulate blood flow and fluid movement into the area.
Final Thoughts
Beware of "sports drinks" that contain fructose. Fructose, fruit sugar, is very sweet, can cause gastrointestinal irritation and requires processing by your liver before your muscles can use it. You want a sugar that requires minimal processing so that energy is available when you need it. Additionally, you need extra sources of calories when involved in endurance events. Various bars, gels and meal replacements do the job here.
The abnormal physiological processes that contribute to cramping are dehydration, electrolyte imbalance, lactic acidosis and hypoglycemia. When present together, all of these factors act synergistically to alter the way in which the muscles contract and relax. Optimal prevention means addressing all of these processes.
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