Leg Cramps

[li10up]

Prior to this year I would get a leg cramp only rarely. Lately though I've been getting them almost daily. I'm now starting to get calf cramps during the last 1/4 of my rides. Even at home sitting in my recliner I'm getting cramps in my toes. It is very weird to see your toes just move on their own like that...and VERY painful. I know I should drink more water...my urine is usually slightly yellow (sorry, but it goes with the conversation) but I wouldn't say I'm dehydrated. I do sweat A LOT. Even in the winter the sweat would drip off of me a bit. I eat a banana every morning for breakfast. I've also for the past 3 weeks been eating 2 Rolaids which have Calcium and Magnesium. I was just taking Tums for the Calcium but they don't have Magnesium in them and somewhere I read that a lack of Mag. could be contributing. The cramp situation is not getting any better. Anyone have any other suggestions?

[Eden]

I don't get cramps, but I get headaches if I drink water without electrolyte replacement in it - I put 1/2 dose of NUUN in my regular water and take a bottle with it on some rides (short rides NUUN only and very long rides NUUN and Cytomax - otherwise I just take Cytomax). It keeps my headaches at bay and its designed to keep cramps away. It does have sorbitol in it - so careful if you are sensitive.

(www.nuun.com)

[Thorn]

No help, but maybe some pointers for places to start looking....

The nutritionist on VeloNews just wrote an article on this one: http://www.velonews.com/train/articles/12039.0.html

Also, look at the recent forum thread on "Calcium Loss Through Sweat". NJ had an interesting post on minerals & such.

[BleeckerSt_Girl]

Personal Opinion follows:

You need WAY more calcium than 2 Rolaids can give you. Bananas don't have it either. Leg muscle cramps (espec. in toes and calves) are a big indicator of calcium deficiency.
Get some GOOD calcium/magnesuim supplements and be sure they either have vitamin D in them or take that with them. The vitD will help you absorb the calcium into your system. Also up your intake of calcium rich foods if you can. (spinach, cheese, yogurt...)

[Kitsune06]

Might I also suggest elete...
I use it in my water for long rides... I find it better for my body to replace water/electolytes and carbs/proteins separately, otherwise I either get waterlogged and have to pee (but am very carb-happy!) or with gator gut/wind power/cra[m]ps etc and dehydrated... not fun.
Elete is just electrolytes to put in water.

It helps with my tendency to stomach cramp/headache, too.

[Jo-n-NY]

My cramping is in my toes. This has gone on for years and it is getting pretty annoying. Yes, it is after almost every ride I had this year. I do not sweat much and at this time of year I barely sweat at all. I take the 1200mil of calcium pills at day and drink at least 66oz of water by the time I go for my ride after work. My ride after work is only 12 miles. Needless to say, not much exertion there.

The article was very informative. Maybe in my case the problem is my position on the bike according to the article. I will address this this weekend.

~ JoAnn

[Eden]

Oh yeah! consistant cramping in one leg only can be a leg length discrepancy - getting a bike fit and some shims in your shoe/s can help.

[RoadRaven]

My partner used to get wicked calf and thigh cramps
He tried loads of different things - salt, extra water, more milk
Then he read one article, and thought ok... it worked for this guy, I'll give it a go.

He cut as much processed sugar out of his diet as possible... within a week, no cramps! he still has honey, fruits, milk - all with "natural" sugars.
He adds sugar to nothing and only occasionally has biscuits/cakes etc.

Good luck

[han-grrl]

...can be caused by

not enough water
too much water
not enough sodium, calcium, potassium or magnesium
too much sodium, calcium, potassium or magnesium
too much exertion

its such a fine balance...

I found that when i drank ONLY E-Load i was cramping like crazy. So i have one bottle each of eload and water on rides.

[li10up]

Thanks everyone...although I'm still not sure what the problem is. Lisa, in addition to the Rolaids I also take a multi-vitamin every day so I think now I'm getting enough vitamins and minerals. My guess is it's a combination of not enough water and increased exertion. It's only happening on my really hard rides. Looks like I just need to keep working on staying hydrated.