Cramping. Help!

[OldGoatMTB]

I've had my ebike about 4 months and it seems for the last month or so every time I ride I will wake up in the middle of the following night with horrible let cramps. It seems like I would have less cramping after an ebike ride but that's not the case. I wondered if the fact that I'm spinning more has anything to do with it? Also, it's been very hot so that may have an effect. I do try to ingest some sort of recovery drink after, and even before my rides, but I'm not sure that makes any difference at all! Any insight or miracle cures are appreciates. Bananas, pickle juice and mustard do not need to be mentioned, as none of them have ever seemed to work for me. I still eat bananas, though, and mustard, when called for.

 

[urastus]

Magnesium, as soon as you finish the ride. I cramp badly too if I don't have magnesium. You'll have to research what form of magnesium though - one form is much more bioavailable to your body, the other form is only about 10% useful. I have one of the 10% forms - but I'm going to use them up first. My father used to cramp badly too. I don't think heat has much to do with it - it is lactic acid build up in your muscles. You're supposed to be able to walk a cramp out - it doesn't really work for me that well. Magnesium does.

Had a quick look - magnesium citrate seems the best form for muscle cramp.

I've just ordered some, before I forget what I've researched, from iherb

Update: more research, apparently magnesium aspartate is one of the better forms for bioavailability, even better than magnesium citrate.

 

[wepn]

Even better:

Pumpkin seeds
Nuts – almonds and cashews, activated if possible
Tamari
Brown rice
Spinach, kale and other leafy greens
Vegetables eg. broccoli
Black beans
Bananas
Coconut water
Dark chocolate
Chia seeds

 

[#lazy]

Even better:

Pumpkin seeds
Nuts – almonds and cashews, activated if possible
Tamari
Brown rice
Spinach, kale and other leafy greens
Vegetables eg. broccoli
Black beans
Bananas
Coconut water
Dark chocolate
Chia seeds

That’s sounds like my kinda suppa , could eat chocolate with anything ?

 

[wepn]

Somebody told me brewers’ malt has a lot of magnesium in it so these may help too. Possibly.

 

[Stumpy]

another vote for Magenisium here too - it's certainly helped a lot with my cramps. I use these

 

[RobNevyn]

+1 for Magnesium, haven't had a cramp since I started taking them.

 

[OldGoatMTB]

That's interesting, after a big ride I went on yesterday I stopped by to see my mom. I was talking to her about cramps and see recommended a products used called Theraworx. It's a foam you rub on your muscles when you think you may have cramps. The active ingredient is magnesium sulfate. I actually used some well I was there and didn't have the cramps I expected last night. Magnesium seems to be the ticket.

 

[Doomanic]

You may need potassium as well.

Low Potassium (Hypokalemia): Causes, Symptoms, and Treatment

Potassium is an essential mineral. This article describes low potassium symptoms, causes, and possible treatment options.

www.healthline.com

However...

Magnesium for Leg Cramps: Does It Work? What to Do If It Doesn’t

Magnesium deficiency is one possible reason for leg cramps, so we looked into the research out there on upping magnesium to treat muscle cramps, recommended amounts, and what you can do.

www.healthline.com

 

[55plusmxinsanity]

Calcium and ditto on magnesium.

 

[Shy Ted]

A simple glass of milk puts back depleted electrolytes; but physically, I keep cramping at bay by doing some simple leg stretches.

 

[Doomanic]

I used to get leg cramps when stretching first thing in the morning after waking. Now I take Mg and K supplements I don't.

 

[GrahamPaul]

Another vote for magnesium. My cramps were so bad that I asked my GP about them. He prescribed Mg tablets.

 

[KeithR]

All good suggestions, but can I also suggest that you try a little pinch of common table salt in your ride drink?

Sodium depletion through sweat is another key cause of cramping, and a little bit of salt in your drink does a lot to keep your electrolytes balanced and - hopefully - cramp at bay.

I've sworn by it for years, and most DIY (and "brand", for that matter) isotonic drink recipes specifically feature salt for just this reason.

 

[Stihldog]

I’m gonna try the magnesium. Cramps can be a show-stopper for me. Legs, feet, hands, neck...just depends. I realize that diet and proper stretching is very important but some of my cramps may be neurological in nature because of a stroke or past brain injury. I don’t let this issue stop me and the feeling passes in 5-15min usually. But the frequency of the occurrences sometimes interferes with my ride. I’ve made adjustments to my brake position, changed my peddles...even tried pain distraction (doesn’t work btw). Anyways, getting use to it kinda.

 

[Doomanic]

Pink Himalayan salt is better for electrolyte replacement.

 

[steve_sordy]

Even better:

Pumpkin seeds
Nuts – almonds and cashews, activated if possible
Tamari
Brown rice
Spinach, kale and other leafy greens
Vegetables eg. broccoli
Black beans
Bananas
Coconut water
Dark chocolate
Chia seeds

Have you tried putting that lot in a juicer and drinking it?

It will probably look like a murky brown/green slurry with bits in it.

 

[OldGoatMTB]

A simple glass of milk puts back depleted electrolytes; but physically, I keep cramping at bay by doing some simple leg stretches.

Fighing fire with fire, eh? Or, more accurately, lactose with lactose.

 

[OldGoatMTB]

Pink Himalayan salt is better for electrolyte replacement.

More accurately, Pakistani salt. I just picked up some Magnesium Oxide tablets at Walmart. Will see how they work.

 

[Armeniandave]

I used to get cramps on long hot rides but I started
putting two Tablets of these in my camelback and
haven’t had one since. They wash out easily too although
I leave my camelback bladder in the fridge all the time.

 

[Doomanic]

More accurately, Pakistani salt.

In the Colonies, maybe. In the UK it's Pink Himalayan Salt.

 

[Mikerb]

supplements such as magnesium and potassium may well be needed but that need also signifies a deficiency of those elements in your diet. So if magnesium supplements work great but I suggest you also check your diet to see how you could be getting sufficient dose just from your normal meals. A good variety of vegetables and nuts is often the answer.

 

[OldGoatMTB]

In the Colonies, maybe. In the UK it's Pink Himalayan Salt.

It comes from Pakistan.

 

[urastus]

A simple glass of milk puts back depleted electrolytes; but physically, I keep cramping at bay by doing some simple leg stretches.

That's awsome that it works for you. I stretch every day, I don't think it effects cramping at all for me. If stretching works for you, then I'm guessing you could walk a cramp out too. The theory is to get your muscles moving to shift the lactic acid. It's only ever worked very short term for me, 30sec to a few minutes?

 

[urastus]

supplements such as magnesium and potassium may well be needed but that need also signifies a deficiency of those elements in your diet. So if magnesium supplements work great but I suggest you also check your diet to see how you could be getting sufficient dose just from your normal meals. A good variety of vegetables and nuts is often the answer.

Maybe. I eat quite healthily and varied. I have a blend with whatever vegetable is looking really good at that time - could be broccoli or cauliflower or celery - whatever. One of my favorite snacks is prunes and raw nuts - especially after a ride. Our bodies aren't uniformly the same. Some people don't cramp at all, some cramp a bit. My father used to cramp badly too. You could be right with the diet for some who are marginal crampers or those who cramp due to poor diet? I'm guessing there are a lot of people with a poor diet who don't cramp. It looks like some of us need more magnesium than others. Historically, there have been all sorts of different diets for different body types, for example - many simplistic ones based on mesomorph, ectomorph, endomorph body types. Perhaps we don't metabolise magnesium or our muscles aren't very good at getting rid of the lactic acid (poor muscle pumping) or we create much more lactic acid? Or poor venous return? I've torn muscle with cramp in bed at night time - I'm guessing that isn't a unique story. Maybe compression socks would work too? Maybe some of us need more magnesium - beyond what we'd get from a healthy diet - to help compensate for a physical fault?

When I was much younger, I used to be vegetarian and swim 3km 3 or 4 times a week. I always struggled with leg cramp in the water.

 

[Dirtnvert]

Im in the magnesium camp. Lots of magnesium in beans. Always had bean burritos for supper the day before a race that was going to be super hot. With lots of water. Helps fog out any potential drafters too ???

 

[wepn]

Im in the magnesium camp. Lots of magnesium in beans. Always had bean burritos for supper the day before a race that was going to be super hot. With lots of water. Helps fog out any potential drafters too ???

Epazote is a staple in Mexico & a carminative that reduces the risk of bean fired gas esplosion.

 

[Dirtnvert]

The throttle noise is the funnest part!!

 

[#lazy]

Pink Himalayan salt is better for electrolyte replacement.

I have a teaspoon of black seed cumin oil with a good pinch of this salt every morning , good for lots of reasons !

 

[GrahamPaul]

Ah well, if all else fails, you can apply for the next "Stay Awake" competition... The last winner earned £97,000 for being able to induce cramp:

Shattered: legacy of a reality TV experiment in extreme sleep deprivation

The prize was £100,000. Purported risks included depression and hallucinations. Channel 4’s show probably couldn’t be made today – but almost 15 years later do the contestants regret taking part?

www.theguardian.com