How to Use Carbs as a Super Fuel For Performance
May 11, 2022
Do Electrolytes Prevent Muscle Cramps
Has it ever occurred to you that you feel severe muscular pains during sleeping or after a strenuous exercise? This painful and sudden contraction of muscles comes when you are least prepared for it, leaving you with a great deal of pain and discomfort. The tenderness in the muscle can take a few days to a week to fully heal.
Unfortunately, muscular cramps are very common. Even though these involuntary contractions are harmless, they do have the potential to ruin your days and nights. Do you know why post-exercise or sudden muscle cramps happen and does electrolyte imbalance really cause muscle cramps? Continue reading to find out the causes and prevention strategies for muscular cramps.
Why do muscle cramps occur?
Research suggests that there can be two leading causes of unexplained muscular cramps. One theory relates to dehydration and electrolyte imbalance in the body, while the other theory suggests that muscular cramps stem from muscular overload and neuromuscular fatigue.
Dehydration/ Electrolyte imbalance theory
This theory is probably the oldest theory that explains muscle cramps. According to this theory, muscular cramps are caused by a significant disturbance in the body fluids and electrolyte balance.
Muscles need to have sufficient amounts of electrolytes like sodium, magnesium, potassium, and chlorides in balanced levels to function properly. If the levels of these electrolytes are not in balance, it can lead to muscle cramps and spasms. A lower level of the minerals mentioned above prevents the muscles from relaxing after a contraction, causing tenderness and cramps.
To prove this theory, a study was conducted in 2021, where two groups of participants, mostly athletes, were given two different drinks and then made
to work out. One group was given a placebo drink, while the other was given an electrolyte drink (mostly sodium). And the results were similar to what everyone expected. The participants who took the electrolyte drink were less likely to develop muscular cramps, while the group given a placebo drink complained of post-workout muscular cramps.
Neuromuscular theory
According to this theory, the muscular overload and extra pressure on the muscles during workout causes muscular fatigue, resulting in an imbalance between excitatory and inhibitory signals that the muscles send during contraction and relaxation.
Research indicates that this imbalance occurs when the muscles contract in a relatively shortened position due to the muscle’s less tension pull. This causes an amplified level of excitatory signals, resulting in muscular cramps.
Which theory applies best to the reason behind muscular cramps?
Muscular cramps that are associated with exercises or workouts are very common. Despite this fact, there is still little experimental data on the exact reasons why muscle cramps happen. By far, both of the above theories have scientific backing, and any one of them cannot be given a preference over the other. Also it is highly unlikely that a single mechanism can be responsible for muscular cramps in various situations. Therefore a single strategy for treating and preventing muscular cramps will not work.
Hydration Sauce
Muscular cramps prevention
Based on the theories stated above and the studies conducted to find the reason behind all the uncomfortable muscular cramping, research suggests that whatever the reason maybe, the prevention strategies of exercise-associated muscle cramps stem from both electrolyte imbalance theory and neuromuscular theory. Two most effective preventive measures for muscular cramps are :
Maintain fluid intake and keep electrolytes in balance
Specifically for athletes, excessive sweating post-exercise causes a deficiency of sodium. If not taken orally, the prolonged sodium insufficiency will most likely cause contracted interstitial fluid compartment and intense and
widespread muscle spasms. These muscular cramps can occur even if there is no pressure or muscle overload.
Unfortunately, contrary to the old beliefs, hydration alone isn’t enough to replenish the electrolytes and help us prevent muscular cramping. When you lose water after a workout through sweat, drinking more water will only result in the body flushing out more electrolytes. Since water and the electrolyte both are lost during sweating, they both have to be a part of the prevention/ treatment strategy.
Since a lot of electrolytes are lost through sweat, the wise thing to do here would be to hydrate and not just plain water but electrolyte drinks. Electrolyte water is the name given to water infused with minerals such as sodium, potassium, calcium, and magnesium. This water with electrically charged minerals prevents muscle cramps after exercise and has numerous other benefits like improving exercise performance, supporting the nervous system, and preventing heat strokes.
Besides the electrolyte-infused water, consuming electrolyte-rich foods, particularly those with sodium, potassium, and chloride, is also suggested to make up for the lost electrolytes. If you want to make it even more convenient, try taking electrolyte capsules or hydration drinks. Cell Sauce has some innovative products by the name of Electro Sauce and Hydration Sauce that provides the essential electrolytes and all the hydration your body needs. These products help replenish the sodium and potassium lost through sweating. To avoid muscle spasms, it is suggested to take the electrolytes during the hours immediately before the workout or exercise. In just a little time after consumption, you will quickly get to know if the product is effective or not.
Signs your muscular cramps are due to electrolyte imbalance
Along with the muscular cramps post-workout, a few other signs indicate an electrolyte imbalance. These signs are mental confusion, dizziness, palpitations, or irregular heartbeat. If you have any of these symptoms coupled with muscular cramps, it is high time you start consuming electrolyte balancing products.
Practice Stretching
Another way to avoid muscular cramps is to practice stretching regularly. Stretching can be a great way to warm up your muscles and prevent muscle soreness.
For people who experience cramping during night/sleep, often referred to as nocturnal leg cramps, it is best to practice easy stretching techniques half an hour before sleeping.
Muscular cramps can be due to various reasons, and one cause cannot fit in all situations. Sometimes it is due to electrolyte imbalance, and other times it can be due to the extra fatigue on the muscles. However, it is best to keep your electrolyte levels in check and consume foods and drinks with electrolyte content to prevent muscle cramps.
Share:
Facebook
Twitter
Pinterest
LinkedIn
Shawn Walker
ISSA Certified Nutritionist, Recovery Specialist and DNA Fitness Trainer. I've competed at a college and semi professional level. I've been working with and training athletes for the past 20 years.
Download The Cell Sauce Fitness & Nutrition App Free!
Download The Recovery Blueprint Free
No spam, only nutrition and fitness tips and product updates. Plus some saucy deals ;)
Social Media
Most Popular
Menu
Menu
On Key
Related Posts
How to Use Carbs as a Super Fuel For Performance
If you’ve suffered from late day fatigue, mid workout lethargy, mood swings, and feeling like you can’t drag yourself out of bed the next day
Are You Eating Right As an Athlete or is Your Body Secretly Suffering?
Most people associate athletes with a particular lifestyle. In the context of this article, an athlete refers to anyone trained to compete in sports, whatever
Do Electrolytes Prevent Muscle Cramps
Has it ever occurred to you that you feel severe muscular pains during sleeping or after a strenuous exercise? This painful and sudden contraction of
Has Science Really Proven Stretching is More Harmful Than Beneficial?
Sports medicine has advanced significantly over the last decade. Specialists in the field today have access to resources and tools that where not readily available
