Exercise R Us

Question:

>Hi, > I’ve been experiencing some really wicked leg-cramps >recently (ham strings of all things). I was wondering >if sports drinks (like Cytomax and Endura .. etc.) cut >down on muscle cramps. They claim to, but I claim lots >of stuff too (particularly after a race when I’m sure >nobody will remember me). >You experience is appreciated, >Jeff

I always cramped long before running out of energy.  I sweat a lot.  Since taking a calcium tablet (600 mg Ca), before riding and using sports drinks, I now seldom cramp during the ride or afterwards when I cool down. About 12 months ago, somebody posted a good article on the effects of the various electrolytes and the current medical opinion.  The medical opinion varied from them being very useful to just another way to make very expensive urine. I suspect that they are probably useful if you sweat a lot. Peter Gordon

Response:

=>Hi, => I’ve been experiencing some really wicked leg-cramps =>recently (ham strings of all things). I was wondering =>if sports drinks (like Cytomax and Endura .. etc.) cut =>down on muscle cramps. They claim to, but I claim lots =>of stuff too (particularly after a race when I’m sure =>nobody will remember me). => => =>You experience is appreciated, =>Jeff I, too, have had the same problems, Jeff.  Whatever you are using, the reasons for cramps are dehydration, electrolyte imbalance, and/or inadequate blood supply to the muscle(s) in question.  Cramps are a direct result of fatigue.  Electrolytes such as potassium chloride, magnesium chloride, and sodium chloride are responsible for generating the electrical activity involved in muscle contraction.  Sweating releases these electrolytes, and it may become difficult for the muscles to stop contracting during/following exercise. During exercise, a technique called "reciprocal innervation" works well to create tension on the tendons, activating sensitive nerve endings to inhibit further muscle contractions.  Reciprocal innervation means forceful stretching of the affected muscles and their tendons. Also, drink lots of water.  Bananas and/or fluid-replacement drinks that are low on simple sugars and high in the above-mentioned electrolytes are best to restore the mineral balance in your body.  Check your body weight daily to make sure you are properly rehydrated.  Most drinks like Cytomax, Gatorlode, et al are chock-full of electrolytes; you may not be drinking enough water nor stretching enough to warm up your muscles.  Also, avoid eating heavy meals before rides; the extra blood needed for digestion robs the legs of essential bloodflow, also resulting in cramps. Drink 16-20oz of water per hour; you should find your optimum hydration by increasing the amount of water you drink until you have to urinate more than once during, say, a 2-3 hour ride; this is the amount you should be drinking per hour.  Mine is somewhere around 32oz per hour (Yikes–think I sweat much?!) -p

Response:

> I’ve been experiencing some really wicked leg-cramps >recently (ham strings of all things). I was wondering >if sports drinks (like Cytomax and Endura .. etc.) cut >down on muscle cramps. They claim to, but I claim lots >of stuff too (particularly after a race when I’m sure >nobody will remember me).

Yes, they do — amongst other things they replenish potassium which helps prevent cramps. There are some powdered variants of those drinks which are generally a lot cheaper and more portable. Bananas are a natural K source too; eating a couple is a good idea. To get a massive K-punch go buy some potassium gluconate pills at your local drug-store and take one or two before you go out.  That worked wonders for me when I was having cramp problems playing ultimate. jim frost — http://www.std.com/homepages/jimf

Response:

Hi,  I’ve been experiencing some really wicked leg-cramps recently (ham strings of all things). I was wondering if sports drinks (like Cytomax and Endura .. etc.) cut down on muscle cramps. They claim to, but I claim lots of stuff too (particularly after a race when I’m sure nobody will remember me). You experience is appreciated, Jeff

Response: