how can i reduce leg cramps?

Question

i mt. bike quite a bit but on long runs of 17-25+ miles i start to cramp up sometimes really bad, i strech a lot too. i use suppliments but usually only Hammer Gel and Perpeteum. any kind of diet item that helps reduce cramps?? thx.

Answer 1

Ok I have been reading the answers and I'm here to tell you the banana thing is a myth, although a good source of potassium you can not eat enough bananas on a bike ride to possibly raise your potassium level to do you any good.

icrashalot has the best answer, You need to replace the electrolytes that you sweat out, water just doesn't cut it. Hammer gel and those type things are an energy boost nothing more. Try Endurolytes or Cytomax or one of the other sports drinks designed for that purpose, but please get off the banana thing.

Answer 2

You need to replace the electrolytes that you sweat out, water just doesn't cut it. Hammer gel is an energy boost. Try bananas, Endurolytes or Cytomax. You might also run 1 bottle of water and one of Cytomax or a diluted sports drink.

Answer 3

I run and swim and used to get bad leg cramps and also would get them when I was pregnant I was told by my Dr to get more potassium and calcium. (yes I know your a guy). I started eating more bananas taking calcium supplements and they went away. I still make sure I eat a banana on active days. I hate cut and past answers but here is some info from wikipedia...hope this helps!!
Potassium is an essential mineral micronutrient in human nutrition; it assists in muscle contraction and in maintaining fluid and electrolyte balance in body cells. Potassium is also important in sending nerve impulses as well as releasing energy from protein, fat, and carbohydrates during metabolism.

A shortage of potassium can cause a potentially fatal condition known as hypokalemia (see article for detail), typically resulting from diarrhea, increased diuresis and vomiting. Deficiency symptoms include muscle weakness, paralytic ileus, ECG abnormalities, decreased reflex response and (in severe cases) respiratory paralysis, alkalosis and arrhythmia.

Eating a variety of foods that contain potassium is the best way to get an adequate amount. Healthy individuals who eat a balanced diet rarely need supplements. Foods with high sources of potassium include orange juice, potatoes, bananas, avocados, parsnips and turnips, although many other fruits, vegetables, and meats contain potassium. Research has indicated that diets high in potassium can reduce the risk of hypertension.

Answer 4

The running i can't help you on but the cramping during riding is a build up of lactic acid in your muscles to get rid of the build up you need to do whats called spinning occasionally ...you ideally want to do this before you get the cramping after you have ridden for a bit find a nice flat or down hill put the bike in an easy gear and spin really fast the idea is not to propel the bike any faster but to spin almost free of any resistance (you only need to do this for about 20-30 seconds) it looks a little funny but its an essential part of training if your serious about avoiding this problem as you know it can be very painfull and tends to cut rides short unnecessarily

Answer 5

Bananas. The potassium in them helps reduce cramping. I eat,usually, 2 a day. One before work. One after. It helps me.

Answer 6

While still largely a mystery, it is commonly thought that cramps or clonic spasms are caused by one of three things. Dehydration, mineral loss, or just plain fatigue.
Either way, drink lots of fluids, stretch well, and eat nutrient dense foods.
Adding a little table salt to your post exercise meal wouldn't hurt either, assuming you don't have any problems with hypertension.
Good luck.

Answer 7

Try 400 units of Vitamin E daily,taken at bedtime. It takes about a week to work. Also drink plenty of water to help flush out the lactic acid.

Answer 8

Cytomax works great! I have been drinking it for years and very rarely do I ever get cramps...
Remember to drink plenty of water when you are not on the bike, and increase your vitamin supplements and potassium.

Answer 9

I know that potassium is suppose to help in reducing leg cramps that is what the pro bikers use. ie: bananas, I would say talk to your doctor it may be something more then just leg cramps, there is something called restless leg syndrome, like I said talk to your doctor and make sure you make it very clear to him or her what is going on.

Answer 10

Eat foods that are rich in potassium, like: Kiwi; tomato and banana.. That'll do