Who hasn't experienced cramps? This brief but very painful sensation in the legs in particular, is due to involuntary, sustained and temporary muscle contractions, which are usually benign. Discover the appropriate care in bodybuilding, and here more specifically for cramps.
ALL CONCERNED!
They can occur at rest, including during sleep, or during fairly intense physical effort, whether during the warm-up, during exercise, or even during the recovery phase.
HOW TO AVOID THEM?
The muscle works a bit like a sponge, when it is poorly hydrated, it dries out and contracts. To prevent cramps, you must therefore start by drinking. We recommend 1. 5 litres of water per day. This is even more true for athletes.
By hydrating, you will draw some of the minerals your muscles need, including potassium, magnesium and calcium. potassium, magnesium and calcium. Their role is to regulate the contraction and relaxation of our muscles. Having muscles in perfect condition therefore also involves your plate or an adapted supplementation.
As soon as we exercise, a second factor comes into play. This is a
"chemical" phenomenon which is explained by an excess of lactic acid in
the muscles following poor oxygenation of the latter. The lactic acid
will act on the muscle by contracting it and stiffening it, thus
trapping the calcium.
Once again it is necessary to be very careful with your muscles. Once
again it is necessary to drink well to avoid the accumulation of lactic
acid in the muscle and to have a good cellular oxygenation to avoid its
production upstream.
A diet or supplementation rich in iron will optimise this cellular
oxygenation and thus reduce the production of lactic acid.
FOOD SOURCES
To prevent cramps, focus on:
Dairy products and dried fruit Dairy products and dried fruit (apricots, figs, etc. ). They are rich in calcium. Lentils, green and dried vegetables and wholegrain cereals, which are rich in magnesium.
And for pleasure, dark chocolate which will provide you with magnesium and also the necessary potassium.
You can also go for a supplementation, there are nowadays food supplements specifically formulated to prevent daytime, nighttime or physical effort cramps providing the optimal quantities of calcium, magnesium and potassium.
