YODA
23-Jan-2003, 04:09 PM
MUSCLE CRAMPS: DO THEY CRAMP YOUR STYLE?
Nancy Clark, M.S., R.D.,FACSM
"I get excruciating cramps when I play tennis in the heat. Could something be wrong with my diet?"
"I cramped so badly during the marathon I had to quit a few yards from the finish line. I just couldn't go any further."
"Should I drink pickle juice to prevent cramps?"
If you've ever experienced the excruciating pain of a severe muscle cramp, you may fearfully wonder if it will strike again. You also may wonder if nutrition imbalances are at the root of the problem and if diet changes would be the simple solution.
Muscle cramps are poorly understood. Historically, no one has been able to predictably cause a muscle to cramp, hindering the ability to study the underlying mechanisms that contribute to these unpredictable spasms. Just
recently, researchers found a way to cause cramps. This may open the door for more research on ways to prevent them from happening.
We know that muscle cramps commonly occur among athletes who work their muscles to the point of exhaustion. The overexertion theory of muscle cramps
goes like this: When a muscle gets tired, the numerous muscle fibers that comprise the muscle fail to contract in a synchronized rhythm. This likely is related to over stimulation from the nerves that trigger the muscles to
contract.
What to do
What should you do if you get a cramp? Popular remedies include massage, stretching, accupressure (relaxing the affected muscle by applying pressure to it), and giving yourself a hard pinch squarely on the upper lip.
What about nutritional remedies? Previous theories have suggested cramping is related to fluid loss and electrolyte imbalance. These theories do not always hold true. For example, musicians, who do not often get sweaty,
complain of muscle cramps. Yet, if you are plagued by cramps, you should at least rule out any possible factor that might contribute to getting them.
Here are a few food tips to help you rule out theoretical nutritional causes.
Theory #1: Lack of water. Cramps often occur when an athlete is dehydrated. (Although even athletes who are well hydrated get cramps.) To reduce the risk of dehydration-associated cramps, simply drink more than enough fluids before, during, and after you exercise. On a daily basis, drink enough fluids so you have to urinate every two to four hours. Your urine should be pale and copious. During extended exercise, drink as much as tolerated, optimally eight ounces every 15-20 minutes.
Theory #2: Lack of calcium. Calcium plays an essential role in muscle contractions. Anecdotal stories suggest that athletes who eliminate calcium-rich dairy products can become plagued by muscle cramps. For example, a ballet dancer who added yogurt and skim milk back into her diet
reports her cramps disappeared. A mountaineer resolved his muscle cramps by taking calcium-rich Tums. Exercise scientists question the validity of these anecdotes, believing a calcium imbalance is unlikely to be the cause
of muscle cramps. After all, the bones are a calcium reservoir and can supply what is needed for proper muscle contractions. Nevertheless, to rule out any possible link between a calcium-poor diet and muscle cramps, I recommend that athletes plagued by cramps consume calcium-rich foods at least twice a day, such as low-fat milk on cereal and yogurt for a snack.
This good nutritional practice certainly will not hurt, and may possibly help.
Theory #3: Lack of sodium. Many health-conscious athletes restrict their salt intake on a daily basis, believing this will help prevent blood pressure problems. However, if these athletes are losing a significant amount of sodium through sweat, they may be putting themselves at risk for
developing a sodium imbalance that could contribute to cramps. This situation is most likely to occur in extreme sports such as an Ironman triathlon or 100-mile trail run, particularly if the athletes have consumed only plain water (no sodium-containing food or beverage) during the event.
Theory #4: Lack of potassium. Athletes who sweat heavily may lose some potassium, but they are unlikely to become potassium-depleted. And if they did, the whole body would be affected, not just one muscle. Still, eating
more potassium-rich fruits and vegetables will hurt no one.
Theory #5: Lack of pickle juice. Some football players and athletic trainers swear two ounces of pickle juice taken 10 minutes before exercise prevents cramps. The reasons are unknown and untested, but there is no harm in
trying!
These are only suggestions, not proven solutions. You might want to experiment with these dietary tips if you repeatedly suffer muscle cramps. Adding extra fluids, low-fat dairy products, a sprinkling of salt, extra fruits and vegetables, and even some pickle juice certainly will not harm you and may possibly resolve the worrisome problem. I also recommend you consult with a physical therapist, athletic trainer or coach regarding proper stretching and training techniques. Nutrition may play no role at all.
Nancy Clark, M.S., R.D.,FACSM
"I get excruciating cramps when I play tennis in the heat. Could something be wrong with my diet?"
"I cramped so badly during the marathon I had to quit a few yards from the finish line. I just couldn't go any further."
"Should I drink pickle juice to prevent cramps?"
If you've ever experienced the excruciating pain of a severe muscle cramp, you may fearfully wonder if it will strike again. You also may wonder if nutrition imbalances are at the root of the problem and if diet changes would be the simple solution.
Muscle cramps are poorly understood. Historically, no one has been able to predictably cause a muscle to cramp, hindering the ability to study the underlying mechanisms that contribute to these unpredictable spasms. Just
recently, researchers found a way to cause cramps. This may open the door for more research on ways to prevent them from happening.
We know that muscle cramps commonly occur among athletes who work their muscles to the point of exhaustion. The overexertion theory of muscle cramps
goes like this: When a muscle gets tired, the numerous muscle fibers that comprise the muscle fail to contract in a synchronized rhythm. This likely is related to over stimulation from the nerves that trigger the muscles to
contract.
What to do
What should you do if you get a cramp? Popular remedies include massage, stretching, accupressure (relaxing the affected muscle by applying pressure to it), and giving yourself a hard pinch squarely on the upper lip.
What about nutritional remedies? Previous theories have suggested cramping is related to fluid loss and electrolyte imbalance. These theories do not always hold true. For example, musicians, who do not often get sweaty,
complain of muscle cramps. Yet, if you are plagued by cramps, you should at least rule out any possible factor that might contribute to getting them.
Here are a few food tips to help you rule out theoretical nutritional causes.
Theory #1: Lack of water. Cramps often occur when an athlete is dehydrated. (Although even athletes who are well hydrated get cramps.) To reduce the risk of dehydration-associated cramps, simply drink more than enough fluids before, during, and after you exercise. On a daily basis, drink enough fluids so you have to urinate every two to four hours. Your urine should be pale and copious. During extended exercise, drink as much as tolerated, optimally eight ounces every 15-20 minutes.
Theory #2: Lack of calcium. Calcium plays an essential role in muscle contractions. Anecdotal stories suggest that athletes who eliminate calcium-rich dairy products can become plagued by muscle cramps. For example, a ballet dancer who added yogurt and skim milk back into her diet
reports her cramps disappeared. A mountaineer resolved his muscle cramps by taking calcium-rich Tums. Exercise scientists question the validity of these anecdotes, believing a calcium imbalance is unlikely to be the cause
of muscle cramps. After all, the bones are a calcium reservoir and can supply what is needed for proper muscle contractions. Nevertheless, to rule out any possible link between a calcium-poor diet and muscle cramps, I recommend that athletes plagued by cramps consume calcium-rich foods at least twice a day, such as low-fat milk on cereal and yogurt for a snack.
This good nutritional practice certainly will not hurt, and may possibly help.
Theory #3: Lack of sodium. Many health-conscious athletes restrict their salt intake on a daily basis, believing this will help prevent blood pressure problems. However, if these athletes are losing a significant amount of sodium through sweat, they may be putting themselves at risk for
developing a sodium imbalance that could contribute to cramps. This situation is most likely to occur in extreme sports such as an Ironman triathlon or 100-mile trail run, particularly if the athletes have consumed only plain water (no sodium-containing food or beverage) during the event.
Theory #4: Lack of potassium. Athletes who sweat heavily may lose some potassium, but they are unlikely to become potassium-depleted. And if they did, the whole body would be affected, not just one muscle. Still, eating
more potassium-rich fruits and vegetables will hurt no one.
Theory #5: Lack of pickle juice. Some football players and athletic trainers swear two ounces of pickle juice taken 10 minutes before exercise prevents cramps. The reasons are unknown and untested, but there is no harm in
trying!
These are only suggestions, not proven solutions. You might want to experiment with these dietary tips if you repeatedly suffer muscle cramps. Adding extra fluids, low-fat dairy products, a sprinkling of salt, extra fruits and vegetables, and even some pickle juice certainly will not harm you and may possibly resolve the worrisome problem. I also recommend you consult with a physical therapist, athletic trainer or coach regarding proper stretching and training techniques. Nutrition may play no role at all.