ALL ABOUT MUSCLE CRAMPS
If you’ve never experienced the pain of a muscle cramp, consider yourself lucky!
But, the good news is that you can avoid cramps.
When the muscle undergoes during exercise, you can make any type of workout.
And cramps after a workout is not less bad, especially when it strikes in the middle of the night.
For all the people that practice physical activities, have a lower risk of cramps in the belly, or muscular and with good nutritional strategies makes it almost impossible.
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what are muscle cramps?
A muscle cramp occurs when a muscle is suddenly forced and uncontrollably shortened and locked in a spasm painful. A spasm occurs when a muscle, or even a few fibers of a muscle contract involuntarily.
The muscle cramp in the hands is defined as a muscle that does not relax. This causes a hardening visible or palpable muscle involved.
muscle Cramps can affect all the skeletal muscles of the body, but are most common in the muscles or muscle groups that span two joints.
however, in addition to these areas, cramps can also affect the hands, tummy muscles (abdominals), the muscles around the ribcage, and the feet and toes.
muscle Cramps can last from a few seconds to (in severe cases) 15 minutes or more. They are in a particular location, you can also repeat several times until it finally goes away.
In severe cases, an episode of muscle pain may even lead to muscle pain after cramp, similar to doms (DMT).
what causes muscle cramps?
Despite being a very common condition that affects almost all people at some point in your life, the exact causes of cramps remain in
what we do know is that cramps occur when the normal mechanisms that control muscle contraction and relaxation become prevented for a time.
These control mechanisms involve the electrical stimulation of the muscle fibers (motor burn out) and disabling subsequent (relaxation).
> To not have cramps
There are a number of requirements to the physiological-to the muscle contraction efficient and relaxation and if any one of these methods are not met, the cramps become much easier.
These requirements include:
– proper hydration and appropriate levels of mineral electrolytes (together, they are required for the drive motor, and relaxation);
– Muscles well trained they are flexible and sufficiently conditioned for the exercise (muscle cramps are more likely to occur in muscles that are not used in intense workouts);
– Rest and recovery is adequate; we know that the muscles are more likely to cramps in feet if you are tired.
in addition, genetics is known to play a role (some people are easier to have muscle aches that other) age (muscles in the elderly are more easy to have pain than younger people).
Some diseases, such as cirrhosis of the liver, are also associated with an increased incidence of muscle cramps, and the risk of cramps can also be increased by injury.
however, most authorities agree that the “true cramps” those that normally associate with heavy exercise, fatigue and imbalance, dehydration/electrolytes etc.
they Are caused by hyperexcitability of the nerves that stimulate the muscles.
>> Who can have cramps?
anyone can have muscle cramps, regardless of age, sex or fitness level. It can occur not only during exercise but also when you sit, walk, or even just sleep.
sometimes, the slightest movement that shortens a muscle can generate a cramp.
The muscle cramps are more common in endurance athletes, such as runners and triathletes marathon, and those who perform physical activities without previous experience or lack of conditioning basis.
in short, the more trained you are, the more forewarned you will be cramps. They are more easy to occur at the end of intense exercise or prolonged, or about 4 to 6 hours later, the muscle fatigue is an important factor.
An important question to make is what are the other strategies that may reduce the risk of cramping, and in particular, if a better food and hydration can help?
Despite the lack of evidence, most scientific authorities agree that any strategy for prevention of cramps, must have as its aim three important areas:
1. The maintenance of adequate hydration, because all the activity of electrical signaling in muscles occurs in an environment with water and even small shortfalls in hydration levels can lead to electrical signaling impaired and an increased risk of cramping;
2. Ensure adequate intake of minerals and electrolytes, sodium and potassium, because they are involved in conducting electrical signals to the muscles, and calcium and magnesium, which are essential for the contraction and relaxation of muscle fibers.
3. Replenish energy with carbohydrates, because even small drops in the level of muscle glycogen stored this can lead to increased fatigue, which can increase the risk of muscle cramps.
>> Reduce muscle pain
the Strategies involving stretching and relaxing muscles are proven to reduce the risk of cramping, and help treat when it occurs.
When it comes to nutritional strategies improved, however, the scientific evidence about what actually reduces the risk of cramping is far from, mainly because there really isn’t much data and published studies.
One of the reasons for the lack of data is because the muscle cramps are not predictable.
To increase the confusion, the studies that have been conducted have often produced mixed results.
For example, south african scientists, studied 72 runners competing in a marathon, ultra distance, and compared with those who did not do the marathon.
Although they found small variations in the levels of sodium in the blood post-exercise, and magnesium, they concluded that there were no significant changes in the concentrations of electrolytes in the blood and there has been no change in hydration status in runners with exercise associated muscle pain.
>> Basics food
Part of this nutrition strategy involves starting with basic power.
to Consume sufficient fluids, both during and after the training is, of course, essential, as well as a diet rich in carbohydrates that contains plenty of foods like breads, cereals, rice, corn, pasta, potatoes, beans and peas, lentils, and fruits rich in starch, and vegetables such as yam, sweet potato, bananas, pears, etc.
This type of diet does not have much potassium and foods, such as cereals, breads, cheeses and other foods, such as canned beans, tuna, sauces, pickles etc contain added salt (sodium). Keep sodium intake adequate should not be a problem.
The best food sources of calcium include milk, cheese and yogurt, nuts and seeds, green leafy vegetables and canned fish with bones, such as sardines.
magnesium is a mineral forgotten. A research suggests that the intake of magnesium can impair exercise performance more generally.
Good sources of magnesium include breads and cereals not refined (white) non-integral, rice, all nuts and seeds (especially sesame), beans, peas and lentils (especially chickpeas) and all green leafy vegetables.
>> Use of sports drinks
Depending on your sporting activity and environment, maintaining optimum hydration, electrolyte balance, and levels of muscle glycogen may be required assistance in the form of sports drinks.
In the warm conditions and wet, the losses by sweat, can be taken into account, even when the duration and intensity of exercise are fairly modest.
In such conditions, the main priority is the replacement mineral fluid and electrolytes.
On the coldest days, in conditions less wet and where the exercise duration is longer in relation to muscle glycogen (ie over an hour of training), replacement of carbohydrate is more of an issue, although replacement of fluid and electrolytes is still essential.
As has already been said, there’s no surefire way to ensure that you will not be affected by cramping, but by following our tips replacement of fluids/energy supplied with these products.
You can significantly reduce the likelihood of fluid/electrolyte /depletion of carbohydrates, which have been linked to an increased risk of cramping in pregnancy muscle by a high number of scientific authorities.
For example, in longer duration activities, researchers have established that a isotonic can help delay the onset of muscle cramps induced by exercise, but not totally prevent.
similarly, a review article on hydration in the players of tennis elite competing in multiple rounds in hot conditions and moist concluded that fluid, electrolyte and replenishment of carbohydrates has been a nutrition strategy valuable.
>> calcium and magnesium
When it comes to controlling muscle contraction and relaxation, calcium and magnesium are two important minerals that work to keep electric potentials of normal and to coordinate the responses of the relaxation.
In muscle cells, increased concentration of calcium causes the contraction of the muscle fibers, while the increase of the concentration of intracellular magnesium is the reverse of this effect, resulting in relaxation.
Due to its function in the muscles, much research has been focused on the role of calcium and magnesium in muscle cramps.
The scientists saw that in pregnant women, low magnesium is associated with an increased incidence of muscle cramps and that supplementing with magnesium helps improve this condition.
in addition, the supplementation of magnesium has also been shown to help people suffering from ‘cramps night’, which involves night pain usually in the legs.
in Spite of everything, the evidence that magnesium (or calcium) can reduce the risk of muscle pain associated with exercise is irregular; some studies have reported concentrations of magnesium in the blood altered in people who suffer from cramps and exercise associated, but the significance of these results is not understood.
however, the intake of magnesium is common in the diets but bad for the performance of the exercise, and supplementation of magnesium as a therapy for other forms of cramps.
The add-in can also be worth considering, especially because magnesium supplements are cheap and non-toxic.
One thing that almost everyone agrees is that a regular program of stretching-oriented to the muscles that are easier to cramps reduce significantly the risk of them.
For 15 to 30 seconds at time seem to be effective. In a normal program of stretching, known as the extensor of the muscle fibers changes favorably to the neural activity of the reflex spinal.
regular Massage can also be beneficial, because it promotes muscle relaxation in the general and help speed up the elimination of the metabolites of exercise from muscle cells.
>> key Points
So, what is the best plan for avoiding cramps? Well, there is no easy answer to this question, but, following the recommendations below, you can certainly minimize the risk of cramp:
– Build training intensity gradually. Remember, fatigue plays an important role in muscle cramps;
– If you stretch regularly and particularly those muscles used in training sessions more heavy;
– Consume a diet rich in carbohydrates, drink plenty of fluids and consume enough calcium and magnesium-rich foods;
– Use drinks containing carbohydrates and electrolytes during longer training sessions and/or during recovery;
– If you suffer a lot with cramps, try to consider the supplementation of magnesium;
– Try massage therapy as additional method of relaxing muscles, especially after workouts difficult.
>>> Menu to avoid Cramps
- Option 1: 1 toast full ,1 glass of milk shake with strawberry and flaxseed,1 guava
- Option 2: 1 cup skim milk smoothie with flaxseed, banana, and wheat germ
- Option 3: 1 cup of skim milk with granola, 01 banana
- Option 4: 1 slice of papaya with sesame seeds and wheat germ, 01 nectarine
- Option 1: 01 cup of strawberry jelly
- Option 2: 01 cup of coconut water mixed with mint
- Option 3: 01 banana
- Option 4: 01 pera
- Option 1: 1 dish of dessert salad of rocket and grated carrot, 01 sobrecoxa chicken roasted, 02 col soup of swiss chard sautéed, 02 col soup, brown rice, 01 col soup of lentils
- Option 2: 01 sardines in the oven, 02 col soup, brown rice, 01 pires salad of watercress and tomato, the 01 portion of the eggplant in the oven
- Option 3: 1 saucer salad of arugula and tomato, 02 col soup wheat pasta,01 slice of kebab roast
- Option 4: 01 pires salad of lettuce, tomato, and kiwi, 01 fish fillet grilled, 02 col soup, brown rice, 01 col soup of lentils
- Option 1: 01 banana baked with oatmeal and cinnamon
- Option 2: 01 cup of juice soy smoothie with banana
- Option 3: 02 nut of Pará, 01 pear
- Option 4: 01 cup of grape juice with 1 col tablespoon ground flax
- Option 1: 01 dessert plate salad of chicory and palm,01 omelet simple
- Option 2: 01 portion of fricassê chicken, 1 saucer salad of arugula, swiss chard and herb sauce
- Option 3: 01 slice of vegetable pie with shredded chicken, 01 dessert plate salad of lettuce and watercress
- Option 4: 01 pires salad of lettuce, grated carrot and peas, 02 col soup, noodles, spaghetti, 02 col soup chicken breast shredded
- Option 1: 01 unid orange-lima
- Option 2: 01 unid banana
- Option 3: 01 unid peach
- Option 4: 01 slice of melon
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