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How To Stop Cramps | Sports Dietitian Explains
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- Опубліковано 12 чер 2023
- Work with Steph: www.performdie...
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In this video an experienced sports dietitian explains the best methods to avoid cramping while on the bike. There are a lot of products on the market for a 'quick fix' while on the bike but we delve deeper into the best ways to stop the cramp from happening in the first place.
#cycling #supplements #performance
We wanted to point out that Steph is providing the fuelling/nutritional side of cramping. There's a much broader spectrum to cramping (which Steph alludes to towards the end of this video), which can be watched here: ua-cam.com/video/4t0Kpx01bfc/v-deo.html
I stopped watching after 5 seconds when the predictable and incorrect statement about cramp being caused by dehydration or electrolytes came out of her mouth. I used to suffer badly with cramp several years ago on long, hard rides so did a lot of delving into the research that was around at the time. Basically the conclusion was that they didn't know what caused cramp but the one thing they did know it wasn't caused by the obvious reasons of dehydration or electrolyte deficiency.
Long story short I haven't suffered with cramp for years and I wish I could point to the cause for that. I'm about as fit as I have ever been but one thing I did start doing was a result of discovering Tim Noakes' book "Waterlogged", I now only drink to thirst on a ride. I do take a general multivitamin every day but I have always done that and I have also started taking a vitamin D + K2 supplement in the last 4 years plus a magnesium supplement to support the vitamin D. I couldn't really say if they have had the effect on cramp because I can't remember if the cramping stopped when I started taking them.
I also consciously eat a lot more protein now as I am getting older (67) and do a regime of light weight training and calisthenics.
@@ashleyhouse9690 there’s some promising new research on this, regarding TRP’s (some receptors in the lining of mouth and gut), did work for me.
I never get cramps while riding but I do get them afterward from two hours to late at night while sleeping. I don't think cramps are caused by low electrolytes or even dehydration. They're caused by "unusual fatigue". It is neurological. The only way to prevent them is to get fitter.
Try magnesium before bed. It's not about getting fitter, it's about electrolytes.
I got extremely fit when the pandemic was on buy the cramps never stopped, especially in the calves at night during sleep.
Magnesium before bed really helped.
Foam roller to put muscles back into original position
You've hit the nail on the head. Neuromuscular fatigue is the most likely cause - miscommunication between the Golgi tendon organs and muscle spindles from lack of conditioning and fatigue. Immediate treatment is passive stretch. Preventative treatment is to conditioning your muscles for that workload and preventing incorrect muscle contractions while in the shortened position.
No amount of electrolytes or fluid will fix it (unless you've got kidney disease) - but training will.
I never get them after, but usually always during , and in efforts of climbing, even stretching. I eat all the gels lotions and potions. Nobody has the definite answer to why it’s all a mystery
If its post exercise, you most likely have a magnesium deficiency. If you’re cramping during a workout then you most likely have a potassium deficiency. Look it up - pretty interesting
I am glad that some of these management methods were available before we had advanced internet and ride at home on screen analysis , the ride profile , that is . I had to get my head around this 30 years ago .
Perfectly timed video for what I’m currently looking at. I’m very prone to cramping and certainly looking to reduce this so thanks RCA, great info!!!
In my twenty-year+ professional sports career, I only had one brief period when I had problems with cramps. During the period, in the nineties, when I was filled with creatine.
Interesting. I take creatine daily and have been cramping pretty bad 25-35 miles into harder rides even while taking in lots of sodium and electrolytes.
@@PlayGamesRideBikes creatine and citrulline will cramp the shit out of you..never use it on training days.
this is my first year in maybe 5+ years that I stopped using creatine daily, and also the first year I am dealing with cycling cramping. Anecdotal evidence is anecdotal
@@davey0110 " ...in maybe 5+ years that I stopped using creatine?"
Maybe?
Dementia? You do not have personal evidence about your cycling years and using creatin?
Maybe you are lieing about your anecdotal cycling.
Maybe you've never involved in profesional sport; as athlete and acoaching @top pro level.
Maybe you do not have experience with team where Pogacar and Roglic startet their career.
I’m a chronic cramper (have alway been no matter what sport I do) and they hit usually from 70km and beyond although have had them in short 20km rides as well.
Crampfix has been a godsend as it stops the cramp quite effectively and has never failed me yet but I have found that once I cramp they will reoccur till the end of the ride so I end up taking multiple crampfix shots.
I am about to look at sweat rate/sodium loss to see if there is anything there.
I’ve had severe cramps, both thighs, pulsing, agony, had to crash my bike to unclip onto a grass verge as I couldn’t unclip! 😂 Now I add sea salt to my water with the normal electrolytes and I’ve read TUMS antacids can help, I’m gonna try these on a sportive this weekend. Basically calcium carbonate. We’re all just electric ⚡️ beings, signals gets shorted under extreme exercise. Saying that I get cramps working also, lifting, using power tools, highly annoying. All the best 👍🏻
Great vblog thank you from someone who suffers cramps
Hello Cam, I'm pretty sure I saw one of your videos where you went through cause/solution for a back wheel making noise during pedal load. Was I dreaming, if not would you be kind enough to send me the link to it ? Thanks
Sometimes it can be a computer sensor trigger sound . My Sigma does this .
I train around 400km to 450km in a week and mostly my rider are Z2
I get cramps on race day like road race and crit race even after taking electrolyte and carb gels
Same here😢
@@jimbo7092 anyone plz figure out how to fix it
but what about my hamstring and my left leg especially riding gravel or you can’t coast or draft too much and you have to keep peddling and pushing and pushing what’s going on with my hamstring not necessarily always the quad muscle although I get a little bit of that in my left quad in the inner thigh area but nasty hamstring cramping. It’s really terrible and I’m not sure what it is.
Serious question! I do not know why but sometimes when I go for rides I get for stomach cramps and then I have to find someplace to defecate. Usually I have to defecate/crap three times before I can get moving again. During this period I start sweating profusely and I feel weak. It takes about 20 minutes half hour or so I'm guessing to recover and finished my ride. This is extremely frustrating. Please help!
An idea why some people never cramp? I'm one of those people. I fatigue and bonk like everyone else but never cramp. Could it be I lose less salt than most through my sweat when riding/racing? I also know others who are always cramping. Weird.
I am on ketosis (reduced carbs); if I suddenly eat few ice-creams, pizzas, fruits, I’ll get *extreme painful* cramps and will be in a rush to find magnesium, table salt, etc.; I assume body needs magnesium to convert carbs, and body starts to absorb more fluids (the next morning my weight would be 2kg higher and few ice-creams can’t make that!)
Average person needs 3g-4g potassium per day: it is dozen of bananas!!!
I am taking powdered potassium 2g a day because strongest pills (195mg) don’t make any sense. Otherwise I am risking to have painful cramping at night time. When I drive far for weekend I always have bottle with potassium and other minerals in car. Otherwise too risky… many years ago I didn’t realize that; after day of fishing, stop by fast food, chips, then drive home, and too dangerous: cramping legs.
But science doesn’t know definite answer yet LOL ;) some say potassium, other say sodium, magnesium, etc.; sodium overdose can kill you.
the fitter i am, the less i cramp. training does not induce cramp in me. racing can. race more cramp less works for me.
I ofter suffer from cramps after supplements mit Fructose, if I leave out fructose - less cramps
Any thoughts on magnesium preventing cramps. I have been told (and have friends who) take a daily supplement to help prevent cramp
Yes magnesium works well. Most people are magnesium deficient and don't realise it.
I briefly had cramping coinciding with a high magnesium blood test result looked at with my GP a year ago .
how about creatine?
Usually not the cause of a muscle cramp but rather sudden muscle fatigue.
One thing works for me is just taking Tums anti-acid assorted fruit flavors chewables.
Good to know
Crampfix looks like expensive pickle juice. Vinegar or pickle juice taste in your mouth knocks out cramps, no need to drink gallons of it.
Under my own highly (not) scientific experiments the only time I’ve had cramps is due to overdoing it, stretching beyond my capabilities.
Love the vids by the way!
Dylan, r u watching?
Cramping is an imbalance in Na/K levels due to perspiration during training. You need both for muscle contraction/relaxation. You will preferentially lose more K during exercise. To know exactly how much of each ion you are losing you would need to do an analysis of your sweat. Put one or two teaspoons of lite salt (purchase from Coles for $2) into your drink bottle rather than table salt as it contains 50/50 Na/K rather than just Na. If you feel the onset of cramp coming on take two table spoons of apple cider vinegar (acetic acid) to stave off cramp. Commonly used by AFL players. High salt causing high blood pressure is a myth. If anyone can point me to a paper in a reputable scientific journal that has found a correlation between salt and high blood pressure please tell me the authors and the journal publication.
Interesting suggestion that sodium and potassium are to blame. Evidence shows that serum electrolyte balance have no association with exercise-associated muscle cramps (EAMC). Research in cold environments (where exercisers didn't perspire) showed cramp was just as frequent - where is the potassium and sodium being lost to if people aren't sweating? It's worth noting we have a pair of incredible organs that are responsible for maintaining fluid and electrolyte balance (even during reduced perfusion, like during strenuous exercise) - perhaps those with kidney disease might have electrolyte imbalances during exercise but most healthy individuals don't.
The current leading theory in this space is the neuromuscular fatigue, not electrolytes, is the cause of EAMC - which suggests inappropriate contractions in the shortened position are the result of neuromuscular fatigue and inappropriate communication between Golgi tendon organs and muscle spindles. That can't be treated with electrolytes - it can only be treated with conditioning.
Most clinical evidence doesn't suggest sodium intake causes hypertension alone, but when paired with decline in renal function (such as in older age or kidney disease) and the reduced ability to excrete sodium, a high salt diet is strongly associated with the development or worsening of hypertension.
Eat more while you ride and most of it will fix cramping ;)
She sings when she speaks. Her tones rise at the end of each sentence. Check it out!
It's Aussie thing
@@richjones2767 I hear it from Indians too, especially when they speak in English
It's called an _inflection_ or an Australian accent 😆
Not true….
80 kg cyclists ? That must be a rarity.
Connor Dunne? Matt Beers? The list goes on…