Cure for muscle cramps in endurance athletes
Came across a tiny ad in the back of a cycling magazine a couple of years ago, that said simply, "NO MORE CRAMPS!" At the time, I was suffering from severe muscle cramps on long rides, and even short rides were becoming a challenge-- I cramped once after 25 miles. With my tether getting shorter and shorter, I was considering giving up cycling. I had no idea what was causing the muscle cramps, and I was desperate for information. I hungrily read every word on the web site referenced in the ad. It made sense. Figuring I had nothing to lose, I tried their product, E-Lyte Sport. That was my introduction to cramp-free riding. I had really never experienced before what it felt like for my legs to ache from fatigue WITHOUT cramping!
Since then, I've read more on muscle cramps and their causes. As near as I can tell, the fact is that no one has definitively shown what is the mechanism behind cramping, but all indications point to a lack of electrolytes as the culprit: i.e., magnesium, potassium, and sodium in the form of salts, plus calcium. I created a spreadsheet to analyze the various popular sports supplements for their content of these critical ingredients, and the answer is clear: E-Lyte Sport is the most efficient, most economical way to go. Today my method is to take calcium / magnesium supplement pills (cheap and easily available at any health food store and most grocery stores-- Trader Joe's sells a good version) along with E-Lyte Sport on every ride. I'm in my forties, that year I finished one particular century ride I'd been doing regularly for 15 years in PR time and it seemed easy. No cramps.
My advice to any neophyte cyclist is this: don't pay any attention to the idiots who say, "did you drink enough water? Did you stretch?" (How many times have I heard this?) These things have NOTHING TO DO WITH PREVENTING CRAMPS! In regards to stretching: It's true you can "work out" a cramp by stretching, but as soon as you get back on the bike, you'll cramp again. And no amount of stretching will prevent cramps if you're low on electrolytes. As for water: The symptoms of dehydration are totally different from the symptoms of electrolyte depletion. Drinking more and more water will NOT prevent muscle cramps, but it will cause hyponatremia-- water poisoning. I've had mild hyponatremia (on the Death Ride, where I wound up peeing 25 times in one day). Hyponatremia can kill you. If you have any doubts about this, check the newspaper accounts earlier this year (2005) of the frat kid up in Chico, who died from drinking too much water in a hazing stunt.
Finally, don't pay attention to the "you just need to eat more salt" folks, either. Yes, it's true, whereas most people in our society take in more salt (i.e., sodium chloride) than necessary considering their level of physical activity, as an endurance athlete you will quite possibly need more salt than is available in your regular diet. Possibly way more, depending on your level of activity, how much you sweat, and how much processed food you eat. So while we've all been trained to think, "salt: bad!" the fact is that if, like me, you are a heavily perspiring endurance athlete who eats a healthy diet of non-processed foods, then you probably need to make a conscious effort to take in *more* salt-- not less. How much more? Well, if you get a headache after eating a salty meal, that was too much salt. All that said, this will be NECESSARY BUT NOT SUFFICIENT to prevent muscle cramps. You STILL NEED all the other electrolytes mentioned above.
So take your calcium supplements and drink E-Lyte sport.
There. That is what I have to share. Thanks for reading. I hope this helps someone out there.
Since then, I've read more on muscle cramps and their causes. As near as I can tell, the fact is that no one has definitively shown what is the mechanism behind cramping, but all indications point to a lack of electrolytes as the culprit: i.e., magnesium, potassium, and sodium in the form of salts, plus calcium. I created a spreadsheet to analyze the various popular sports supplements for their content of these critical ingredients, and the answer is clear: E-Lyte Sport is the most efficient, most economical way to go. Today my method is to take calcium / magnesium supplement pills (cheap and easily available at any health food store and most grocery stores-- Trader Joe's sells a good version) along with E-Lyte Sport on every ride. I'm in my forties, that year I finished one particular century ride I'd been doing regularly for 15 years in PR time and it seemed easy. No cramps.
My advice to any neophyte cyclist is this: don't pay any attention to the idiots who say, "did you drink enough water? Did you stretch?" (How many times have I heard this?) These things have NOTHING TO DO WITH PREVENTING CRAMPS! In regards to stretching: It's true you can "work out" a cramp by stretching, but as soon as you get back on the bike, you'll cramp again. And no amount of stretching will prevent cramps if you're low on electrolytes. As for water: The symptoms of dehydration are totally different from the symptoms of electrolyte depletion. Drinking more and more water will NOT prevent muscle cramps, but it will cause hyponatremia-- water poisoning. I've had mild hyponatremia (on the Death Ride, where I wound up peeing 25 times in one day). Hyponatremia can kill you. If you have any doubts about this, check the newspaper accounts earlier this year (2005) of the frat kid up in Chico, who died from drinking too much water in a hazing stunt.
Finally, don't pay attention to the "you just need to eat more salt" folks, either. Yes, it's true, whereas most people in our society take in more salt (i.e., sodium chloride) than necessary considering their level of physical activity, as an endurance athlete you will quite possibly need more salt than is available in your regular diet. Possibly way more, depending on your level of activity, how much you sweat, and how much processed food you eat. So while we've all been trained to think, "salt: bad!" the fact is that if, like me, you are a heavily perspiring endurance athlete who eats a healthy diet of non-processed foods, then you probably need to make a conscious effort to take in *more* salt-- not less. How much more? Well, if you get a headache after eating a salty meal, that was too much salt. All that said, this will be NECESSARY BUT NOT SUFFICIENT to prevent muscle cramps. You STILL NEED all the other electrolytes mentioned above.
So take your calcium supplements and drink E-Lyte sport.
There. That is what I have to share. Thanks for reading. I hope this helps someone out there.
posted by Chicago MBA, Stanford BA at 7:31 PM
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