Why drinking more water is not enough to prevent this frustrating problem.
By Strength Sensei CP
With 4:10 remaining in the first game of the 2014 NBA Finals, LeBron James finished a layup to bring the Miami Heat within two points of the San Antonio Spurs. But as soon as he landed on the court, James became a statue when his body locked up with muscle cramps, and he had to be carried off the court. The Spurs capitalized on James’ absence and went on a 16-3 run to defeat the Heat, 110-95. The Spurs would win the series, so losing James to cramps in that first game was a big deal. There are many other examples of cramps disrupting championship performances, especially in the sprinting events.
One of the most amazing athletes I had the privilege of working with was Donovan Bailey. Not only did Bailey win the 1996 Olympic Games in the 100 meters, but he did it with a world record of 9.84 seconds. Such an accomplishment would have earned Bailey the title of “World’s Fastest Man,” but there was the question of Michael Johnson, the gold medal winner of those Games in the 200 with a world record of 19.32.
Bob Costas, a broadcaster for NBC, noted that 19.32 divided by two is 9.66, which is faster than Bailey’s 9.84. A silly argument, as Bailey’s split in the 4×100 race his country run was 8.95, but the public was skeptical about who deserved the title of being the fastest man on earth. The solution was to have them race over 150 meters, thus a hybrid race. The prize money was $1 million to the winner and $500,000 to the runner-up. The race was held on May 31, 1997, in Toronto.
Unfortunately for the fans, Johnson could not complete the race as he cramped up coming out of the turn. Further, he had to pull out of the finals in the 200 meters in the 2000 Olympic Trials, again with cramps. He did qualify for the 400 meters and won gold, but the cramps result in another “What if?” question for the sports journalists to debate.
Although the simple solution to prevent cramping and stop them is to drink more water, it’s not that simple. I say this because there are two main causes of muscle cramps.
First, there is an excessive overload of the skeletal muscles. What I mean is that the demands placed on the muscles are greater than they can handle. As such, athletes need to increase the intensity and volume of their training progressively. As they say in the military, “Train the way you are going to fight!”
Second, there is dehydration, which is associated with electrolyte imbalance. Osmosis is the process where water enters the cells. If you consume popular sports drinks that try to improve their taste with high concentrations of sodium, water cannot enter the cells. So, it’s not just about consuming enough water, but being able to use the water you drink.
Besides limiting sodium intake, you must consume enough electrolytes. Electrolytes are chemicals that, when dissolved in water, are converted into molecules called ions. Ions conduct electrical impulses that enable muscles to contract. Plain water does not contain electrolytes, which is why it’s important to consume fruits and vegetables to ensure that osmosis can occur. Also, consider that fruits and vegetables contain water, reducing the amount of supplemental water you need to drink. As for the ultimate natural electrolyte sports drink, coconut water is one of the best.
A quality magnesium supplement is one of the best ways to prevent muscle cramps.
Finally, I need to put in a plug for a magnesium supplement for helping to prevent cramping. Magnesium is involved in muscle contraction, and it’s a mineral that many Americans are deficient. It’s estimated that as much as 75 percent of Americans are deficient in magnesium. So even for my athletes who eat well, I often find it necessary to prescribe them a magnesium supplement.
It may not be possible to 100 percent prevent muscle cramps, but you can certainly improve your odds of cramping out by eating well, using supplements wisely, and training smart.
— Lead photo by Viviana Podhaiski, LiftingLife.com
