Dear Dr.Kim,

I have begun playing in a soccer league and have started to experience muscle cramps. I am usually fairly active and have good fitness. Is there anything I can do with my diet or supplements to help my cramps?

 

G.I. Langford

 

Dear G.I.

Muscle cramps can be a real pain but the good news is that you should be able to find relief from your suffering by making some nutritional adjustments. Under normal movement, muscles move through cycles of contracting followed by relaxation. Muscle cramps occur when the muscle (or muscle fibers) contract involuntarily and forcibly without releasing. If you have ever experienced one, you will know that the impact of a cramp is sudden and unexpected and can take your breath away.

 

There are several nutrition depletions that contribute to muscle cramping and/or muscle tightness correcting these deficits can dissolve cramping issues. The two main categories of nutrition to consider are your hydration and mineral status. It is common for people to be aware that fluid intake, or lack of it, contributes to cramping. However, in many instances the sufferer is drinking a lot of fluid and it is the mineral status that is suffering. The minerals –magnesium, calcium, sodium, and potassium are intimately involved in muscle contraction and hydration status. More specifically, calcium elicits contraction and magnesium allows relaxation. The electrolytes (a term given to charged minerals) Sodium and Potassium help direct fluid dynamics in and out of cells and thus when they are balanced they deliver optimal conditions for muscular activity.

 

Assuming you are taking in an adequate amount of fluids (approx. 2 litres per day), you should begin by making sure you are consuming vegetables and fruits twice a day. Vegetables and fruits are rich in minerals, which, will help your recovery from exercise and help you maintain hydration. Consider taking a magnesium-calcium supplement at dinner with food and please note that this is different from a calcium-magnesium. In your case, I am suggesting a supplement that is richer in magnesium than calcium as opposed to the reverse.  These two minerals should be kept in relative balance to one another and favouring magnesium will aid muscle relaxation and prevent cramping.  If you are a heavy sweater, consider taking electrolytes around training sessions added to your fluid or ingested in capsule form. Individual recommendations would be dependent on sweat rate and exercise duration. Finally, you can luxuriate in an Epsom salt bath to aid muscle relaxation. Epsom salts are magnesium-rich and your skin will absorb the magnesium.

 

I hope these suggestions help you squelch the cramps.

 

 

 

 

 

 

“Health from the inside out.”

 

Dr. Kimberly McQueen BSc, ND is a Naturopathic Physician in Victoria, BC. In addition to her clinical work, she is a nutrition consultant for the Pacific Institute for Sport Excellence, and the National Rugby team. P:778.433.4935 and www.active-health.ca