leg cramps

[5.0]

Besides foam rolling what else can I do for my quads?

 

[C T J]

electrolytes and water.

 

[kjetil1234]

Cramps at any time, or just while training?

Could be electrolyte balance. Make sure to get your salts and fluids.

Either way, magnesium deficiency is the main reason why the muscles can not relax. It's very difficult to correctly measure too, as only 1% is in the blood.

Supping 450-600mgs of magnesium citrate a day would be worth a shot, it isn't expensive.

Next is vitamin E, just make sure it isn't synthetic. Synthetic vitamin E actually drains the natural storage, and studies have shown it not to be beneficial at all.

Third is calcium, but most people are not calcium deficient. However many people are deficient in the nutrients that help PLACING calcium, which are magnesium and vitamin K2.

Hope this helps.

 

[graniteman]

Simple thing worked for me ..Baby Pedialyte.

 

[5.0]

Had 2 large Gatorade already. Put 40 miles on bike in last 24 hrs n hit legs light today, got 25 mile to go tomm. Heat or ice? I've been massaging them but not really helpin

 

[graniteman]

Had 2 large Gatorade already. Put 40 miles on bike in last 24 hrs n hit legs light today, got 25 mile to go tomm. Heat or ice? I've been massaging them but not really helpin

You properly stretching after your workouts? Try the pedialyte it worked wonders on me

 

[5.0]

No gman I'm not, that's sumthing I def overlook. Heating pad feels gud so I been doin 20 min on/20 min off. I'm not goin to the store tonite but I'll b puttin a few In the fridge this wkend. Another Gatorade n couple bananas with pb shortly before bed. Thanks, let u know how I do tomm am with the ride

 

[BrotherIron]

1/2 strength powerade.

 

[PillarofBalance]

1/2 strength powerade.

Same here (after he suggested it to me). During the summer I keep a case in my trunk at all times.

 

[graniteman]

Guys, this is the ingriedients from gatorade -SALT and sugar. I learned years ago from trainers in motocross, a super demanding #1 in intensity and endurance that gatorade only real aide is replenishing salts lost in sweating and a a lil mono phosphate. They gave me pedialyte and it was astounding the effect after the race. You have to fully recover because the 2nd heat is waaay worse than the 1st. Ever see a race horse after a run frothing, that's salts. You'r replacing the salt but not the eloctrolytes.

I'm not going all Dr Jim on ya so don't take it that way just sharing a excellent way to replace lostminerals and electrolytes


http://www.livestrong.com/article/43161-list-ingredients-gatorade/

 

[graniteman]

No gman I'm not, that's sumthing I def overlook. Heating pad feels gud so I been doin 20 min on/20 min off. I'm not goin to the store tonite but I'll b puttin a few In the fridge this wkend. Another Gatorade n couple bananas with pb shortly before bed. Thanks, let u know how I do tomm am with the ride

Yea, def do some light stretching after your run as you get more flexible you can up it. Best to get a guide because if you dont do it right you can hurt yourself DO NOT BOUNCE when you stretch 5.0, just hold the stretch no bouncing. Simple test for flexibility is to stand staright and try to put your palms flat to the ground. lol It's pretty eye opening

 

[5.0]

I can put em on the ground for sure! Been working my back, core, and stretching since back surgery. It has done wonders, I just never seem to focus on stretching much else after. Always stretch prior. Ride wasn't too bad this morning. I was at 4 min/mile where I'm usually 3.5min/mile. I'm biking not running, can't do that anymore