Hi everyone, I'm looking for some advice. I've been eating clean for over 2 months now, I also workout often (cardio 3-4 times a week, and on in between days I do weights). I've found that my muscles cramp so much easier, and more often, since eating clean. They never used to cramp. Why is this happening? And what can I do to 'fix' this? Thanks!
Sport Eating clean and muscle cramp
- Thread starter saraht90
- Start date
Sport Fitness
Hi Sarah,
Chances are good that in changing from a typical western diet (yep, I'm making an assumption) to eating clean, you radically changed your sodium/potassium balance. A diet with processed food, convenience food, and/or drive-through food is generally darn high in sodium and lacking in potassium. When you switch to clean food (which I'm hoping means whole foods with lots of fruits, veggies, minimally processed whole grains, and so on) you are probably eating far less sodium.
I am also prone to cramping (those calf cramps in the middle of the night are the worst and mine actually leave bruises!). I try to eat foods that are naturally high in potassium, but I also take a supplement everyday. The only food I ever salt is eggs, but I make a lot of soups and stews and do add some salt as I am cooking. A couple of teaspoons within 2-3 liters of soup/veggies isn't much but makes a huge difference in flavor!
Food sources for potassium:
Sweet potatoes - bake them or boil them and store them in the fridge for a quick snack! I boil small potatoes on the weekend and we use them all week for carb boosters before or after a workout. Really yummy and easy on-the-go food. Do use organic because you want to eat the skins - it is where the good stuff is. Regular potatoes are high in potassium too (I love yukon gold and many of the fingerling potatoes and the smaller ones are terrific as potato snacks)
Citris - oranges and grapefruit have more potassium than bananas.
White beans - make yourself a pot of soup - great for lunches or dinner for a couple of meals
Dates (hate these, but they are loaded with stuff that is good for you). I rarely eat bars, but in a crunch, I do like some of the Lara bars which use organic ingredients. Dates are a major component in many of the Lara bars.
Raisens (again, choose organic to mitigate pesticides)
Clams
Experiment a little with adding some of these to your diet and see if the cramps ease off.
Best -
Chances are good that in changing from a typical western diet (yep, I'm making an assumption) to eating clean, you radically changed your sodium/potassium balance. A diet with processed food, convenience food, and/or drive-through food is generally darn high in sodium and lacking in potassium. When you switch to clean food (which I'm hoping means whole foods with lots of fruits, veggies, minimally processed whole grains, and so on) you are probably eating far less sodium.
I am also prone to cramping (those calf cramps in the middle of the night are the worst and mine actually leave bruises!). I try to eat foods that are naturally high in potassium, but I also take a supplement everyday. The only food I ever salt is eggs, but I make a lot of soups and stews and do add some salt as I am cooking. A couple of teaspoons within 2-3 liters of soup/veggies isn't much but makes a huge difference in flavor!
Food sources for potassium:
Sweet potatoes - bake them or boil them and store them in the fridge for a quick snack! I boil small potatoes on the weekend and we use them all week for carb boosters before or after a workout. Really yummy and easy on-the-go food. Do use organic because you want to eat the skins - it is where the good stuff is. Regular potatoes are high in potassium too (I love yukon gold and many of the fingerling potatoes and the smaller ones are terrific as potato snacks)
Citris - oranges and grapefruit have more potassium than bananas.
White beans - make yourself a pot of soup - great for lunches or dinner for a couple of meals
Dates (hate these, but they are loaded with stuff that is good for you). I rarely eat bars, but in a crunch, I do like some of the Lara bars which use organic ingredients. Dates are a major component in many of the Lara bars.
Raisens (again, choose organic to mitigate pesticides)
Clams
Experiment a little with adding some of these to your diet and see if the cramps ease off.
Best -
Thanks a lot for your reply, very much appreciated! I'm already eating all the foods you've listed (and yeah, you're spot on with the 'clean' foods: unprocessed, organic, veg, fruit, wholegrain, etc), and still finding that I cramp quite easily. Although I never add any salt to my food, which I will start doing. I'll also buy a supplement. Thanks again!
OK Sure! you have won a bit of my confidence.
For a muscle to burn and produce effective, you need 1 protein to 3 carba, balanced by potassium, Sodium, Calcium and H2O
The only thing I would add to this great post of Sure's is water, and stretching (faom rolling is best) to fleet all stale lactic acids.
Good luck to you Sarah. Welcome to the site.
Start a journal and let's all grow together.
p.s. If a major food change is too expensive, or un-attractive, do not be affraid to supplement. Endurolytes are great.
Sweat Daily!
FF
Try having some salt - this should ease out the cramping. If you are strict about salt, try having a banana every after meal. This should also get the cramping better.
