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How To Avoid Muscle Cramps During Exercise? Here Is Your Answer
162 views · Aug 8, 2022
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How To Avoid Muscle Cramps During Exercise? 
If you're an athlete or a fitness freak, you might be familiar with muscle cramps. Muscle cramps are involuntary and intensely painful. When they strike on your major parts, particularly on legs and thighs, they are bound to bring you down. So, the big question of today is "how do you avoid these burning torturing cramps during exercise?"
More than 40 to 90 percent of athletes and runners experience the exercise-associated muscle cramps. Studies blame the dehydration, electrolyte imbalance, muscle fatigue and lack of enough carbohydrate in the body as the reasons for it. But recent studies say otherwise. Cramps are actually the result of neuromuscular failure. When the neuromuscular system works in sync, you’ll crush your exercise routine for hours. But when the neuromuscular function is disrupted or unstable, you get muscle cramps.
• Low blood glucose
• Dehydration
• High Body Temperature
• Electrolyte Imbalance
• Reduced muscle blood flow
• Muscle fatigue and
• Muscle glycogen depletion
So, the first step to avoid muscle cramp is to hydrate your body. If you're running outside in the heat, make sure you drink more water than usual. General guidelines are to drink 17 to 20 ounces of water 2 to 3 hours before exercising, another 8 ounces during your warm-up, 7 to 10 ounces every 10 to 20 minutes during exercise, and 8 ounces of water within 30 minutes after exercising. Without an adequate supply of water, the muscle will lack energy and your muscle may cramp, so drink up!
Another method is to warm up your body really well. Stretch those muscles properly as this will prepare your body for the strenuous exercise later. When you do a generous amount of warm up, it will dilate your blood vessels raising your muscle and blood temperature. Also, it helps in the production of hormones like cortisol and epinephrine that are responsible for regulating energy production. This ultimately balances your neuromuscular function, preventing muscle cramps.
Lack of electrolyte balance in your body can also cause muscle cramps. The sodium/potassium level in our body maintains the neuromuscular balance. When we sweat during a workout, we lose a lot of sodium in sweat. This results in low blood sodium levels, and eventually, your muscles start to cramp. So it’s better to consume salty foods or sports drink before and during the work out to keep those painful cramps at bay.
Lastly, eat enough carbs. Carbohydrates are the major fuel used by our body during extensive exercise. Our muscles need carbs to contract and relax constantly. And though our body stores glucose in the form of glycogen, it gets used up completely after 60 minutes of exercise. Therefore, we recommend you to consume carbohydrate during any activity that will keep you energized for more than 90 minutes. Go for healthy carbohydrates like whole-grain cereals, whole-wheat toast, low-fat or fat-free yogurt, brown rice, dried fruits, sweet potatoes, grilled chickens and so on.
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