Tired of cramping!

RE: Tired of cramping!

Former Member — Fri, 14 May 2010 08:22:45 GMT

My two cents 1) Not really, just common sense. I worked with a dietician to reduce salt, but that's it. 2) I used to lift quite a bit in college, but these days it's all cardio and pushups. 3) No, just time. Over time I feel like I know what my body needs. 4) I drink half strength Gatorade during workouts, that's it. I probably do not even need it, so it's mental. I've read that it can be helpful for constant cardio or exercise over an hour to replenish electrolytes. I am a bigger guy, almost 6'6" and about 226-232 depending on the day. I mention this because you said you have lost up to 45 lbs. I am not sure if size (muscle mass and weight) has anything to do with cramping. I used to cramp quite a bit exactly where you mention, achilles and calves. I still cramp on Saturday morning (7 AM swim for 90 minutes rougly 4500 yards). During the week I do not cramp, where I swim at noon for one hour for about 3200-3600 yards. I get in about 3-5 swims per week, mostly the latter. After almost two years of this routine, I have come to the conclusion that insufficient diet and hydration are the reasons why I cramp most of the time. During my weekly swims where I rarely cramp, I am well hydrated and nurished with breakfast, 120 ounces of water over three hours, and a PB&J before practice. During practice I drink as well, and hydrate after. On Saturday morning, I either A.) eat too much at 6 AM or B.) have not had enough hours prior to 7 AM to get my diet in order. I am still figuring out the right balance to not cramp around the one hour mark. During practice, I drink Gatorade/Powerade/Heed (one of those three) at half strength, mixed with 8 oz of orange juice, and the rest water. So 32 ounces of fluid. My thinking is the electrolyte drink for endurance, OJ for potassium, and water to dillute because I don't like to drink full strength Gatorade during a workout. Immediately after practice, I drink chocolate milk and eat a banana. This buys me enough time until lunch. It sounds like you are extremely active, in the pool, on land, in the summer heat, ect. I would be hydrating all the time with a similar schedule. Rest and stretch when you can, don't forget those. For swimming, stretch your calves and achilles on stairs prior to getting into the pool.

RE: Tired of cramping!

bzaks1424 — Thu, 13 May 2010 03:40:28 GMT

I started drinking Smart Water immediately after work starting on last Tuesday - and it was a shorter practice, so I'm not sure how well it worked - I didn't cramp but I didn't swim more than 2950 that day. I'm hoping for a harder practice tonight to get a better feel for how its going to be. Thank you again for all of your help! Seriously all of the details I've been given today have been simultaneously too much and perfect all at the same time! :-) :applaud:

RE: Tired of cramping!

Former Member — Wed, 12 May 2010 05:39:38 GMT

I still haven't figured out how to completely avoid them. Some combination of eating the right stuff before, drinking the right stuff, and avoiding either excessive amounts of kicking, lots of distance sets, and especially avoid spending time 'resting' by standing in a cool pool doing nothing. A guaranteed way to trigger them, is towards the end of practice to let yourself get cold in the water, then try doing some sprints.

RE: Tired of cramping!

Former Member — Wed, 12 May 2010 05:15:06 GMT

Lots of cramp remedies from bikers that may apply to swimmers: www.roadbikerider.com/cramps.htm My fav remedy from the web site--pickle juice. See: www.drmirkin.com/.../ezine050210.html "The authors concluded that pickle juice tastes so bad that it causes a reflex from nerves in the mouth that inhibits the alpha nerves of the cramping muscle." If you want to be entertained, read this science-based series on cramps--perhaps more entertaining than hype from sports drink companies. The authors bring up this point: if cramps are caused by some mineral deficiency, i.e. potassium, sodium, water, etc., why do most cramps occur only in the lower extremeties, calves, foot, hamstrings, and NOT all over the body? YMMV. www.sportsscientists.com/.../muscle-cramps-part-1-theories-and.html --mike

RE: Tired of cramping!

Ahelee Sue Osborn — Wed, 12 May 2010 01:41:16 GMT

I am hit or miss on cramping also... But feel absolutely SURE that it has NOTHING to do with the amount of coffee I drink! :) Some best laid plans have been foiled or enhanced by coffee. I love :coffee: Its' always a good game.

RE: Tired of cramping!

Jimbosback — Tue, 11 May 2010 11:12:41 GMT

I will REALLY look into this. I have no idea what my magnesium intake is like. Thank you all so much!! I'm glad there are places like this so I don't find myself too far underwater! (http://instantrimshot.com/) About all you could want to know about Magnesium: whfoods.org/genpage.php

RE: Tired of cramping!

bzaks1424 — Tue, 11 May 2010 11:07:50 GMT

Do you notice any increase of duration before cramping occurs as endurance increases over time? Over the last couple months I definitely have... and I'm trying to swim like I was when I had those 2 years of training in (pushing myself pretty hard in practice..) So I'm wondering if I'm just "used to it" yet... I just feel like I should be able to perform better. Are you drinking water BEFORE and DURING your workout? I do drink tons of water during the day... these desk jobs enable me to pretty much just sit @ my desk and chug water all day. Not that I enjoy sitting all day - but it does make it easier to control your hunger and thirst. I also drink at least 20 Oz during the workout, but not too much. My stomach gets so tight I get kind of sick if I'm not careful of what I down during and before a workout. (I can't eat within 4 hours of a workout!) SmartWater or generic equivalent from grocery store. Hammer Nutrition products or similar. You can use a powder (Hammmer, Endurox, PureSport, Muscle Milk, etc) to make a post workout recovery drink. Since whey doesn't always agree with me, I often eat an energy bar (I like Protein Fusion) or down 25 oz of liquid protein (the tubes often contain potassium and sodium as well) with a banana. The tubes are great because you can hop out of the pool and drink it down immediately. I've seen smart water before - I've just never had the opportunity to try it. I'll look in to it! Thanks for the tip! As far as Hammer Nutrition, Endurox, PureSport, etc... goes - I've never had any of it before and I'm really new to the whole "specialized foods" and nutritional supplements. Are they worth the investment over the long term? Or is eating natural better for the body in general? 2) P90X I've wanted to try that for MONTHS! I really want to get my hands on it - I just need a place to do it. (My place is VERY short, or I'm just very tall.....) You may also need magnesium to help with the cramping; a magnesium deficiency is common among adults even when you're eating healthy. I will REALLY look into this. I have no idea what my magnesium intake is like. Thank you all so much!! I'm glad there are places like this so I don't find myself too far underwater! (http://instantrimshot.com/)

RE: Tired of cramping!

Elaine Krugman — Tue, 11 May 2010 10:34:21 GMT

I eat at least 1 banana a day, drink roughly 1-2 gallons of water a day (difficult to keep track), and eat other high potassium foods consistently (avocados, plum prunes...). Are you drinking water BEFORE and DURING your workout? That's the key for me; being well-hydrated when I start and drinking between intervals throughout my workout. My workouts average 3,000 yards and I will finish off my two, 20oz bottles before I'm done. Being well hydrated DURING your swim is THE BEST way to avoid cramps. Getting enough potassium is important, too, and it sounds like you're doing that.

RE: Tired of cramping!

The Fortress — Tue, 11 May 2010 10:17:05 GMT

So naturally - I have a few questions going forward (and these are just the start!) 1) minimize recovery times 2) Where do many of you go to find good lifting programs that are going to keep things mixed up and are going to impact the full body? 3) I know rest is an essential part of growth during a workout program - is there a resource that you use to help you figure out what's the "right" amount for you depending on your activity level? 4) What are your feelings on things like Gatorade? I look at it mostly as sugar water and the only times I'm prone to drinking it is during meets when I can't really eat. 1.) I struggle with recovery myself, especially after a hard double workout. I try to eat carbs and protein immediately after practice. Not an hour later, right after. You can use a powder (Hammmer, Endurox, PureSport, Muscle Milk, etc) to make a post workout recovery drink. Since whey doesn't always agree with me, I often eat an energy bar (I like Protein Fusion) or down 25 oz of liquid protein (the tubes often contain potassium and sodium as well) with a banana. The tubes are great because you can hop out of the pool and drink it down immediately. I'm trying these right now: www.mothernature.com/.../206592.html 2) P90X 3) I force myself to take one day off a week. 4) Gatorade gives me heartburn personally, so I don't drink it. However, I have struggled with cramps and find it essential to drink something with electrolytes in it. My cramps have diminished quite a bit my drinking Smart Water during workout and throughout the day. Or you can make your own electrolyte drink. I like the Gu Brew blueberry pomegranate flavor. I also like Endura because it is gluten/lactose free. You may also need magnesium to help with the cramping; a magnesium deficiency is common among adults even when you're eating healthy. There is a product called Sport Legs that contains magnesium & calcium that you can take before exercising. Magnesium also comes in liquid and powder form.

RE: Tired of cramping!

__steve__ — Tue, 11 May 2010 09:53:12 GMT

For me at least, cramping is directly endurance related if I'm hydrated and nourished and still cramp. Similar to lactate buffering, there's a cramping mechanism that needs buffering too. Do you notice any increase of duration before cramping occurs as endurance increases over time?

RE: Tired of cramping!

ViveBene — Tue, 11 May 2010 09:32:45 GMT

SmartWater or generic equivalent from grocery store. Hammer Nutrition products or similar.

RE: Tired of cramping!

Former Member — Tue, 11 May 2010 06:37:26 GMT

I do drink tons of water during the day... these desk jobs enable me to pretty much just sit @ my desk and chug water all day. Not that I enjoy sitting all day - but it does make it easier to control your hunger and thirst. I also drink at least 20 Oz during the workout, but not too much. My stomach gets so tight I get kind of sick if I'm not careful of what I down during and before a workout. (I can't eat within 4 hours of a workout!) (http://instantrimshot.com/) You've received some good advice so far. With all the water you're drinking, I'm wondering if you're actually flushing electrolytes out of your system. I think I was doing the same thing until recently. I have started to drink water with Nuun tablets added -- they are essentially calorie-free (6 calories per tablet, which is added to 16 oz. of water). Miraculously, I haven't had a problem with cramping since I substituted Nuun for plain water during the day and during workouts. The tablets come in tubes, which is incredibly convenient and portable. It tastes pretty good, too, and comes in several different flavors. I don't have any financial interest in Nuun, but it has worked for me. http://www.nuun.com/ You can also order them from http://www.swimoutlet.com. Good luck!

RE: Tired of cramping!

Elaine Krugman — Tue, 11 May 2010 03:02:02 GMT

I was thinking the same thing. Too much water will flush electrolytes and salt out of your system, making you more prone to cramps. Good point! :applaud: I forgot to mention the "but" part... Make sure you are well hydrated before and during your workouts, BUT, make sure to replace the electrolytes and sodium you are losing! I'm not losing anything until AFTER my swim, because I'm working out in our 84 degree :bitching:, indoor community pool. So, I'm retaining a lot of fluid during my swim. But, if I don't drink continually, it triggers other health problems (I'll spare you the details...). And, I don't have problems with the quantity of water I'm drinking causing stomach cramps. If I DON'T drink enough fluid, I'm sure to get leg and toe cramps, especially swimming breaststroke.

RE: Tired of cramping!

The Fortress — Tue, 11 May 2010 02:45:53 GMT

You've received some good advice so far. With all the water you're drinking, I'm wondering if you're actually flushing electrolytes out of your system. I think I was doing the same thing until recently. I have started to drink water with Nuun tablets added -- they are essentially calorie-free (6 calories per tablet, which is added to 16 oz. of water). Miraculously, I haven't had a problem with cramping since I substituted Nuun for plain water during the day and during workouts. The tablets come in tubes, which is incredibly convenient and portable. It tastes pretty good, too, and comes in several different flavors. I don't have any financial interest in Nuun, but it has worked for me. http://www.nuun.com/ You can also order them from http://www.swimoutlet.com. Good luck! I was thinking the same thing. Too much water will flush electrolytes and salt out of your system, making you more prone to cramps. I say drink SmartWater, Endura or use Nuun tablets during the day. As for the post-workout recovery drinks, I don't think they're superior to actual food. But you have to get to the actual food in time for it to be effective. I find the recovery drinks and protein bars to be super convenient. And I spent a lot of time in a car and can't always rush home to eat after a workout(s). See myfitnessdepot.com/.../