The #1 Thing That Relieves Muscle Cramps

Comp_Nut_Now_products_page_coverMuscle cramps can be very painful.  Ask a trainer, nutritionist, or doctor what causes them and you’ll probably hear that you’re dehydrated, not getting enough potassium or enough calcium.  All contributors, yet the real reason is based on low levels of magnesium.

How Does Magnesium Affect Cramps?

Magnesium is a mineral in our cells that calms muscles, nerves and brain activity.  When magnesium levels are low, they open the door for twitchy muscles, nerves, etc.  If muscles and nerves get overwhelmed with stress from vigorous exercise, emotional swings, lack of sleep or poor food choices, twitchy muscles become cramped muscles.

Where Does Magnesium Come From?

Because magnesium is very important for muscles, it’s important to fuel them well with the right foods such as dark green vegetables.  But, be careful not to boil those vegetables or you’ll lose the magnesium in the water.  Instead, try steaming them until they are ‘al dente’ (to the tooth) rather than so soft you don’t have to chew.

Magnesium is also prevalent in many meats and while cooking, magnesium will likely be lost.  So when preparing meat, try to catch the drippings and put them back on the meat before you eat it.

What if You Don’t Get Enough in Food?

If you struggle to get adequate magnesium from foods and cramps persist after exercise or at night, the easiest option is to supplement it with 3 slow release magnesium tablets for 20 days with Slow-Mag*.  Most people’s cramps stop within two weeks of starting this dose of Slow-Mag, but it’s important to continue taking the full 20 day regimen to keep the levels up.  Slow-Mag Magnesium Chloride With Calcium, Tablets - 60 eaIf cramps return, start with the same regimen and after doing it again, continue taking one pill per day.  If despite this, the cramps return, consider consulting a physician to investigate additional causes for continuous cramping while magnesium supplementing.

*Slow-Mag is tested and true and the only significant risk with this oral supplement is for people with severe kidney failure.  If you have a kidney problem, consult with your physician first.  Also, while the slow-release formula with chloride is a bit more expensive than the common magnesium oxide, it is better for you because the oxide form causes diarrhea while the gluconate forms contain too much sugar.

What if you only cramp once in a while?  

If you’ve exercised or been working intensely, sometimes your muscles with get really tight and ache.  In addition to foam rolling to get rid of tight muscles, you can go with a  “weekend warrior” approach to magnesium.  This is where you take a little here and there – only as needed.

I’ve tried it and it works for me.  My wife too. Same with clients.

Just a little powder magnesium from time to time when my muscles are sore or cramping – usually after hard workouts or long days working outside.  I get the magnesium via a product called calm.   Calm is safe and effective option.

Natural Vitality Natural Magnesium Calm Original, 8 Ounce

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About Dave Barnas, M.S., CES, NASM-CPT

Dave is the true health guy. He is the founder and owner of True Health Unlimited, LLC, a personal health and fitness company in Tolland, CT & Wellness Writers, a subscription wellness newsletter service that incorporates live & virtual wellness workshops for companies across New England. Dave earned both a Bachelor's (1998) and Master's Degree (2000) in Nutritional Science from the University of Connecticut, and also holds certifications as a National Strength and Conditioning Association Certified Personal Trainer, National Academy of Sports Medicine Certified Personal Trainer and Corrective Exercise Specialist, Aerobics and Fitness Association of America Group Instructor, and Nutrition Specialist. He's also the lead author for four published works. Dave has over 20 years of combined experience in nutrition counseling, dietary supplement advising, personal training, corrective exercise training, health coaching and public speaking. In addition, he's spent over 25 years studying spirituality, meditation, and personal growth strategies. Dave's clients are all ages: youth, college championship level athletes, folks in their retired years, and everywhere in between. He's worked with three of the nation's leading physicians as a dietary supplement advisor and been a guest lecturer at Harvard University, Yale University, UConn, St. Joseph College and various church groups, health clubs, and high schools. In 2013, he was invited to Whole Foods Market to share his Real Food Therapy Guide. And in 2015, Dave's funny "Snowga" (yoga in the snow) video caught the attention of The National Weather Channel, who aired it to shake off cabin fever and bring laughter. In 2016, Dave & Hollie (his wife) founded Wellness Writers and deliver evidence-based Wellness E-newsletters to spread a message of health and happiness to various businesses throughout the US. Dave currently serves as a personal trainer in Tolland as well as a wellness coach and writer for several businesses, gyms and wellness facilities throughout the US.

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