leg cramps

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Tara Legale said:

Started low carb and am having cramps in my calves at night. Reason and
what to do about it?

Electrolyte loss from the initial water whoosh.

Get some potassium supplements or potassium chloride salt substitute.

Susan

On Thu, 17 May 2007 20:03:52 -0400, Susan <[email hidden]>

Quoted message said:

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Tara Legale said:

Started low carb and am having cramps in my calves at night. Reason and
what to do about it?

Quoted message said:

Quoted message said:

Electrolyte loss from the initial water whoosh.
Get some potassium supplements or potassium chloride salt substitute.
Susan

The potassium supplements you get over the counter are limited to 99
mg of elemental potassium, which is only about 3% of your daily need.
Lite salt (50% KCl) or No Salt (100% KCl) substitutes are generally a
better source - though some people notice a bitter or metallic taste
(I don't). Some foods are good sources as well, though your choices
at the beginning of a lowcarb diet tend to be a bit limited. (If
memory serves broccoli is a good lowcarb source - but I'd want to look
that up to be sure, and I know there are several others).

Magnesium and Calcium supplements are also generally helpful with
nighttime leg cramps. For myself, after experimentation, I believe
that FOR ME the magnesium is more important than either the calcium or
potassium. Try 500 mg/day of magnesium to start.

Or, of course, try a combination to get rid of the cramps fast and
then experiment with taking fewer or lower quantities to see which is
important to you. For myself - if I stop taking all 3, the first one
or two nights are generally no problem. There are generally twitches
by the next night, big twitches by the night after that and cramps
after one more night. Taking the supplements gets rid of the problem
in a few hours.

x-no-archive: yes

Harold Groot said:

On Thu, 17 May 2007 20:03:52 -0400, Susan <[email hidden]>

Quoted message said:

x-no-archive: yes

Tara Legale said:

Started low carb and am having cramps in my calves at night. Reason and
what to do about it?

Quoted message said:

Electrolyte loss from the initial water whoosh.
Get some potassium supplements or potassium chloride salt substitute.
Susan

The potassium supplements you get over the counter are limited to 99
mg of elemental potassium, which is only about 3% of your daily need.
Lite salt (50% KCl) or No Salt (100% KCl) substitutes are generally a
better source - though some people notice a bitter or metallic taste
(I don't). Some foods are good sources as well, though your choices
at the beginning of a lowcarb diet tend to be a bit limited. (If
memory serves broccoli is a good lowcarb source - but I'd want to look
that up to be sure, and I know there are several others).

I agree, but I don't know how much K the OP needs. I take 1/4 tsp. of
NuSalt in water, a few times per day if cramps are severe.

Quoted message said:

Magnesium and Calcium supplements are also generally helpful with
nighttime leg cramps. For myself, after experimentation, I believe
that FOR ME the magnesium is more important than either the calcium or
potassium. Try 500 mg/day of magnesium to start.

Yes, I take this, too, but calcium should not be taken at the same time
as potassium, inhibits its absorption.

Susan

Tara Legale said:

Started low carb and am having cramps in my calves at night. Reason and
what to do about it?

It's almost always a shortage of potassium. I use Lite Salt.
However, I almost never salt my food, so sometimes it still happens.
I keep some Lite Salt next to the bed for those times. Pour some in
my hand and lick it right out of there, if it's caused by potassium,
the cramps stop pretty much instantly.

It can also be calcium, magnesium or vitamin D. Basically, a good
multiple vitamin and mineral supplement will take care of that if
that's the case. but it's almost always potassium.

I make a sugar-free "sports drink" to handle this, which adds both
potassium and calcium to my diet painlessly (as well as vitamin C,
which is unrelated to cramps):
http://ornery-geeks.org/text/cooking/sugarfreesportsdrink.asp

[email hidden] wrote:
:: On May 17, 6:55 pm, "Tara Legale" <[email hidden]>
:: wrote:
::: Started low carb and am having cramps in my calves at night.
::: Reason and what to do about it?
::
:: It's almost always a shortage of potassium. I use Lite Salt.
:: However, I almost never salt my food, so sometimes it still happens.
:: I keep some Lite Salt next to the bed for those times. Pour some in
:: my hand and lick it right out of there, if it's caused by potassium,
:: the cramps stop pretty much instantly.
::
:: It can also be calcium, magnesium or vitamin D. Basically, a good
:: multiple vitamin and mineral supplement will take care of that if
:: that's the case. but it's almost always potassium.
::
:: I make a sugar-free "sports drink" to handle this, which adds both
:: potassium and calcium to my diet painlessly (as well as vitamin C,
:: which is unrelated to cramps):
:: http://ornery-geeks.org/text/cooking/sugarfreesportsdrink.asp

Thanks for pointing that out, Jackie. I frequently have leg cramps while
pedalling. Lately, they have been kind of worrisome, too, as that's so NOT
what one needs on the long trips.

Harold Groot said:

On Thu, 17 May 2007 20:03:52 -0400, Susan <[email hidden]>

Quoted message said:

x-no-archive: yes

Tara Legale said:

Started low carb and am having cramps in my calves at night. Reason and
what to do about it?

Quoted message said:

Electrolyte loss from the initial water whoosh.
Get some potassium supplements or potassium chloride salt substitute.
Susan

The potassium supplements you get over the counter are limited to 99
mg of elemental potassium, which is only about 3% of your daily need.
Lite salt (50% KCl) or No Salt (100% KCl) substitutes are generally a
better source - though some people notice a bitter or metallic taste
(I don't). Some foods are good sources as well, though your choices
at the beginning of a lowcarb diet tend to be a bit limited. (If
memory serves broccoli is a good lowcarb source - but I'd want to look
that up to be sure, and I know there are several others).

Magnesium and Calcium supplements are also generally helpful with
nighttime leg cramps. For myself, after experimentation, I believe
that FOR ME the magnesium is more important than either the calcium or
potassium. Try 500 mg/day of magnesium to start.

Or, of course, try a combination to get rid of the cramps fast and
then experiment with taking fewer or lower quantities to see which is
important to you. For myself - if I stop taking all 3, the first one
or two nights are generally no problem. There are generally twitches
by the next night, big twitches by the night after that and cramps
after one more night. Taking the supplements gets rid of the problem
in a few hours.

I often suggest potassium, magnesium and calcium to people with
muscle cramps, but you have to be a careful about who you offer
that suggestion. People who take medications, such as ACE
inhibitors or diuretics (usually for high blood pressure)
shouldn't take potassium supplements -- those drugs limit how
much potassium the kidneys will release. They could end up with
too much potassium in their system, that can lead to
hyperkalemia, which can lead to cardiac arrhythmia.

that limit the kidney's ability to excrete potassium, should
not take potassium supplements.
--
Rudy - Remove the Z from my address to respond.

"It is better to die on your feet than to live on your knees!"
-Emiliano Zapata

Check out the a.s.d.l-c FAQ at:
http://www.grossweb.com/asdlc/faq.htm

Harold Groot said:

On Thu, 17 May 2007 20:03:52 -0400, Susan <[email hidden]>

Quoted message said:

x-no-archive: yes

Tara Legale said:

Started low carb and am having cramps in my calves at night. Reason and
what to do about it?

Quoted message said:

Electrolyte loss from the initial water whoosh.
Get some potassium supplements or potassium chloride salt substitute.
Susan

The potassium supplements you get over the counter are limited to 99
mg of elemental potassium, which is only about 3% of your daily need.
Lite salt (50% KCl) or No Salt (100% KCl) substitutes are generally a
better source - though some people notice a bitter or metallic taste
(I don't). Some foods are good sources as well, though your choices
at the beginning of a lowcarb diet tend to be a bit limited. (If
memory serves broccoli is a good lowcarb source - but I'd want to look
that up to be sure, and I know there are several others).

Magnesium and Calcium supplements are also generally helpful with
nighttime leg cramps. For myself, after experimentation, I believe
that FOR ME the magnesium is more important than either the calcium or
potassium. Try 500 mg/day of magnesium to start.

Or, of course, try a combination to get rid of the cramps fast and
then experiment with taking fewer or lower quantities to see which is
important to you. For myself - if I stop taking all 3, the first one
or two nights are generally no problem. There are generally twitches
by the next night, big twitches by the night after that and cramps
after one more night. Taking the supplements gets rid of the problem
in a few hours.

I often suggest potassium, magnesium and calcium to people with
muscle cramps, but you have to be a careful about who you offer
that suggestion. People who take medications, such as ACE
inhibitors or diuretics (usually for high blood pressure)
shouldn't take potassium supplements -- those drugs limit how
much potassium the kidneys will release. They could end up with
too much potassium in their system, that can lead to
hyperkalemia, which can lead to cardiac arrhythmia.

--
Rudy - Remove the Z from my address to respond.

"It is better to die on your feet than to live on your knees!"
-Emiliano Zapata

Check out the a.s.d.l-c FAQ at:
http://www.grossweb.com/asdlc/faq.htm

x-no-archive: yes

RRzVRR said:

I often suggest potassium, magnesium and calcium to people with muscle
cramps, but you have to be a careful about who you offer that
suggestion. People who take medications, such as ACE inhibitors or
diuretics (usually for high blood pressure) shouldn't take potassium
supplements -- those drugs limit how much potassium the kidneys will
release. They could end up with too much potassium in their system,
that can lead to hyperkalemia, which can lead to cardiac arrhythmia.

Sure that's true, and you raise an important point. OTOH, if they're
cramping, they're severely depleted of electrolytes, which poses similar
dangers.

Susan

Roger Zoul said:

Thanks for pointing that out, Jackie. I frequently have leg cramps while
pedalling. Lately, they have been kind of worrisome, too, as that's so NOT
what one needs on the long trips.

I had problems with nasty cramps and injuries last year, when I was
experimenting with low-carbing. I had a hard time in training, and
poor race results. Ironically, I gained body fat: my waist
circumference blew up beyond 28 inches, and my abs nearly covered up!
This happened even though I was constantly light-headed and hungry. It
was very difficult to maintain a positive attitude. The fix to all of
these problems was to return to a diet very low in fat and high in
complex carbohydrates, which I did back in the fall. The pep returned
to my training right away, and the injury streak came to a rapid end.
I haven't experienced a single cramp in any muscle, and my waistline
dropped back down to 26 inches. I ran a personal best 10K in April
(41:14) which was an easy effort, since I was saving myself for an
upcoming marathon. I chatted with other runners and cracked jokes.

Back in 2005 I marathoned in 3:19, which blew up to 3:52 in 2006
thanks to low carbing. This year I managed 3:36, which could have been
substantially faster had I not gone out like a bullet (first two miles
in 13:40, halfway in 1:36!) I laid the chips on the table to try to
crack 3:05.

Quoted message said:

I frequently have leg cramps while

Quoted message said:

pedalling. Lately, they have been kind of worrisome, too, as that's so NOT
what one needs on the long trips.

Really? Which muscle?

Pat in TX

Quoted message said:

Pat wrote:
:: I frequently have leg cramps while
::: pedalling. Lately, they have been kind of worrisome, too, as that's
::: so NOT what one needs on the long trips.
::
:: Really? Which muscle?

Quads...tear drop muscle...