Cramps, the one word that strikes fear into athletes.
Have you ever been lying in bed after a run and got foot spasms or even worse woken up the day after a long run to the dreaded calf pains?
If so, this guide is for you.
One of the major problems that affects athletes is muscle cramps. Cramps can have massive detrimental effects on performance, negatively impacting progression in results.
Cramps occur for many reasons such as over exercising a specific muscle group. Runners often suffer from calf cramps after a longer or faster run as the muscle remains in a shortened position for a long time.
Lactic acid build up is also associated with muscle fatigue and cramp both during and after exercise.
Although we cannot pinpoint one reason behind cramping, dehydration and electrolyte loss are two factors that are linked to cramping and spasms during training. Alongside this adequate nutrition after training and stretching properly are also beneficial.
How can I reduce my cramps?
Ensuring you begin training hydrated and maintaining hydration throughout training is a key component of preventing muscle cramp.
Although hydrating with water is essential, adequate consumption of micronutrients is also important. This is because studies suggest that low levels of certain nutrients such as sodium, potassium and magnesium are linked with muscle cramp. Although deficiencies in these specific nutrients are associated with muscle cramp, ensuring that we have the correct balance of all minerals and trace elements is essential to get maximum effect as they work in synergy (relying on each other to be absorbed and work effectively in the body.)
A recent study has shown that Totum Sport delays and reduces lactate production during exercise. This helps explain the reduced risk of muscle fatigue during exercise and muscle soreness after.
Totum Sport is an electrolyte supplement that provides the full complement of minerals and trace elements in a bioavailable form. This means they can be absorbed immediately and naturally at a cellular level. Exercising for long durations increases the demands on the body for micronutrients to ensure all the systems, muscles and organs are working optimally. Although different micronutrients will be more beneficial for certain processes, Totum Soprt provides the full complement of minerals and trace elements, enhancing functionality.
The complex of minerals and trace elements in Totum Sport aids hydration by enabling the cells to hold on to the water drank. This reduces the risk of dehydration from drinking too little or too much water. As dehydration is associated with reduced performance and muscle cramp, by allowing the cells to retain water, performance and recovery are optimised.
Although you may not think you are deficient in a micronutrient, due to the reduced concentrations in food and the increased consumption of processed foods, demands for micronutrients have increased. Inadequate consumption of even one micronutrient can impact on the tissues and muscles. It is therefore important to not only consume adequate macronutrients after exercise but also micronutrients.
To help reduce muscle cramp in future we recommend you always keep hydrated, consume water and electrolytes, stretch properly and ensure you are eating a healthy, nutritious diet.
