Cramp - Can Nutrition Help?
Monday, 27th September 2004
Why does cramp happen?
Cramp is an often painful, involuntary and sustained contraction of a muscle. When cramping occurs during a ride it can not only feel incredibly uncomfortable, but sometimes, if it strikes a large muscle group like the hamstrings or quads, it can render the affected limb entirely useless, stopping you in your tracks.
The cramping of a muscle, or group of muscles is your bodys way of saying
"I can't carry on" and there are a number of possible reasons for this:
Over-Exertion. If you drive your muscles harder than they are accustomed
to, it is common for them to cramp as a mechanism of self-protection. This is a
very common occurrence for competitive Mountain Bikers during the first few
races of the season, but as the muscles get used to the high intensity of
racing, the cramping becomes less frequent, or disappears. This early season
cramping really is a necessary part of the training process though and it is an
indication that youre creating a good training stimulus (this means that youll
be going faster next time you ride). Have a look at the following link for more
information generating a positive training stimulus or overload:
Cold Wet Weather. Coupled with the over exertion element, poor
environmental conditions exacerbate the problem. Cramping is very common in
swimmers who exercise heavily in cold water and although the rationale is the
same, you won't drown if you suffer cramp on a bike, so count yourself lucky.
Try to keep your muscles warm and dry by wearing the appropriate clothing for
the weather conditions.
Heat and Dehydration. Like your cars engine, muscles do not like running
dry. Mick, I think it would be fair to say that you have already addressed this
issue, because you say that you drink plenty of fluids. This high consumption of
fluids shouldnt only be limited to when you are on the bike though. Make a
conscious effort to drink more fluid in general, especially when its hot. If you
begin a ride in a dehydrated state, you are likely to remain that way for the
entire duration, regardless of how much you drink while you are exercising. You
could also try weakening your carb drink mix, or trying an isotonic drink, which
is aimed more towards hydration than energy.
Low Salt Levels. When its hot and you are riding hard, excessive
perspiration not only encourages dehydration, but also causes salt loss.
Generally, most of us consume enough salt in our diet for this not to be a
problem, but if you tend not to eat salty foods and youre training heavily, this
could lead to cramping. Many sports drinks contain Electrolytes (electrically
charged elements/compounds), one of which is sodium (salt). Check that your
energy drink contains these electrolytes and if it doesnt, use your current
drink to supplement your general carbohydrate intake and buy an electrolyte
formulation to take an hour or so before training. If the weather is
particularly hot, take a bottle with you too.
Are there any nutrients or vitamins that may help with
cramp?
Calcium and Magnesium. The presence of both Calcium and
Magnesium are necessary if smooth, trouble-free muscular contractions are to
occur, and research has demonstrated that supplementation of these minerals can
cure, or reduce the frequency of muscular cramps. Both of these minerals are in
fact electrolytes and are therefore contained within the ingredient list of
electrolyte containing sports drinks. Calcium and Magnesium supplements are
available separately too, so you could also try this approach.
Quinine. Originally from the bark of the cinchona tree
and now synthetically produced, this drug is available in tablet form, but you
may need a prescription from your GP to get it. A much more readily available
source of the chemical is in Tonic Water. Quinine is the chemical that gives
Tonic Water its bitter taste and is used by the medical establishment to treat
regular cramp sufferers. Try drinking a half-pint glass of Tonic Water before
you ride or race and see if it helps. If you think you may need a bit more, try
a pint, it wont kill you! The word is on the street that it does work, very
well.
St Johns Wort. This herb, extracted from the St Johns
Wort plant, has been used for centuries for the treatment of depression.
Although not its main function, this herb can allegedly be used to relieve
muscular cramps and spasms. Its worth a try, but I wont stake my reputation on
it.
If I get cramp, how do I treat it?
As cramp is an involuntary contraction, in the cramped state, the muscle
is shortened. The only way to remove the cramp is quite simply, to ease the
muscle back to its original length, then to gradually and progressively stretch
it out to lengthen it further. Dont be in too much of a hurry to stretch though,
or you risk tearing it. Once stretched, hold this position for at least thirty
seconds, or the cramping muscle will spring back to its original spasmodic
state. Once the cramp has gone you can try to carry on riding, but this may
prove fruitless. When youve returned to base, continue to stretch the cramp
stricken muscle and give it a good massage when youre in the bath. This will
reduce the soreness likely over the next few days.
By Matt Hart, Torq Fitness
