From: keg@strathspey.llnl.gov (Keith Grant)
Newsgroups: sci.med
Subject: Re: what causes leg cramps ?
Date: 18 Aug 92 00:28:42 GMT
Organization: Lawrence Livermore National Laboratory
Originator: keg@strathspey.llnl.gov


In article <92226.40447.6310550@LMSC5.IS.LMSC.LOCKHEED.COM>, 6310550@LMSC5.IS.LMSC.LOCKHEED.COM writes:
|> Does anybody know what causes leg (calf & foot) cramps ?  For the
|> past 5-6 nights I've been woken up by leg cramps.  The only thing
|> that stops them is to stand up.  I recently started on Weight Watchers
|> (trying level 2)... Could the diet have something to do with it ?
|> Any insights will be greatly appreciated.
|> 
|> Thanks,
|> Deb

I obtained the following two articles on exercise, diet, and cramps 
from Health Database Plus on Compuserve.  Your question coincided
with some other data searching I was doing on exercise physiology.
I Hope they help.
-------------------------------



Citation:    American Fitness, March-April 1992 v10 n2 p8(1)

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Title:       Muscles cramping your style? Resolving diet deficiencies can
             relieve mysterious muscle cramps.

Authors:     Clark, Nancy

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Subjects:    Muscle cramps_Diet therapy
             Nutrition_Physiological aspects

Reference #: A12024718

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Full Text COPYRIGHT Aerobics and Fitness Association of America 1992

Unpredictable muscle spasms are somewhat mysterious and therefore cause fear
as well as pain.  They most commonly occur among athletes who work their
muscles to the point of exhaustion.  They are most likely related to
overexertion, but fluid loss, inaddequate conditioning and electroylyte
imbalance may also be predisposing factors.  Relief often can be found with
massage, stretching or a hard pinch placed squarely on the upper lip.  Other
times, nutrition may be involved.  Although the following nutritional tips are
not guarenteed to resolve the muscle cramp mystery, they can help athletes
rule out some possible contributing causes.

Lack of Water

Cramps often occur when an athlete is dehydrated.  The solution is simple:
drink more than enough fluids before, during and after exercise.  Always drink
enough fluids daily so that the urine is clear colored and copious--two
indications the body is in water balance.  During hard exercise, you should
drink as much as tolerated --optimally eight ounces every 15-20 minutes.
After exercise, if you are going to drink alcoholic beverages, be sure to have
penty of non-alcoholic fluids first to replace the sweat losses.  Alcohol
tends to have a dehydrating effect.

Lack of Calcium

Calcium plays an essential role in muscle contractions.  Rumors hint athletes
who eliminate calcium-rich dairy products may become plagued by muscle cramps.
For example, one ballet dancer reintroduced yogurt and skim milk into her
diet, and her cramping disappeared.  A mountaineer resolved his muscle cramps
by taking calcium-containing Tums when hiking.  However, exercise scientists
question the validity of these anecdotes.  Many believe calcium imbalance is
unlikely to cause muscle cramps.  "The bones are a calcium reservoir that
supply the body," says William Evans, M.D.  "If a dietary deficiency should
occur, calcium would be released from the bones to provide what's needed for
proper muscle contraction."

Nevertheless, to rule out any possible link between a calcium-poor diet and
muscle cramps, I recommend athletes plagued by cramps consume dairy products
at least twice per day.  These products include low-fat milk on cereal and
yogut for a snack.

Lack of Potassium

Elctrolyte imbalance, such as lack of potassiu, may play a role in muscle
cramps.  This can be ruled out by eating potassium-rich foods daily, focusing
on fruits and vegetables.  According to Evans, potassium deficiency is
unlikely to occur as a result of seat loss because the body contains more
ptassium than even a marathoner might lose during a race.  Nevertheless, a
daily potassium-rich diet is a health-protective choice.  Some potassium-rich
foods include potatoes, tomatoes, broccoli, oranges, orange juice, bananas and
raisins.  Be sure to eat generous portions.

Lack of Sodium

Many helth-concious athletes restrict their salt intake, erroneously believing
sodium causes high blood pressure.  However, if they are losing significant
sodium through sweat, they may be putting themselves at risk or a sodium
imbalance that could contribute to cramps.  This is most likely to occur among
ultra-endurance athletes such as Ironman triathletes, particularly if they
consume only water during the event and no sodium-containgn foods or
beverages.  Athletes with a self-imposed, sodium-restricted diet commonlh
complain about fatigue and lethargy in addition to cramps, and report marked
improvement once they reintroduce a little salt into their daily diet.  I
suggest they experiment with sprinkling some slat on their food to see if that
resolves the cramping problem.  Often it does.

The above suggestions are only suggestions, not proven solutions. You might
want to experiment with these dietary improvements if you repeatedly] suffer
from muxcle cramps.  Adding extra fluids, low-fat dairy products,
potassium-rich fruits and vegeables and sprinkling of salt certainly may
resolve the problem.  I also recommend consulting aphysical therapist,
athletic trainer or caoch regarding proper stretching and training techniques.
Nutrition may play no role at all.

Nancy Clark, M.S., R.D., nutiritonist at Boston-area's Sports Medicine
Brookline, provides nutrition check-ups for casual exercisers and compteitive
athletes.  Her books, The Athlete's Kitchen and Nancy Clark's Sports Nutrition
Guidebook, are available from New England Sports Publications, P.O. Box 252,
Boston, MA 02113.

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Citation:    American Health: Fitness of Body and Mind, Dec 1990 v9 n10 p33(1)

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Title:       Uncramping your style; lack of nutrients can cause muscle spasms.

Authors:     Raskin, Donna

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Subjects:    Muscle cramps_Nutritional aspects
             Calcium_Physiological aspects
             Sodium_Physiological aspects
             Quinine_Therapeutic use
             Potassium_Physiological aspects

Reference #: A9121744

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Full Text COPYRIGHT American Health Partners 1990

Have you ever had the shock of waking up with a leg cramp the morning after an
exercise session?  Such muscle spasms can occur long after exercise, often
without warning.

"You're especially susceptible after you do high-intensity exercises when your
muscles are cold or when you're dehydrated," explains Dr. Harvey B. Simon, an
assistant professor of medicine at Harvard Medical School.

The quinine in tonic water, notes Simon, can help relieve cramps.  Nancy
Clark, a nutritionist for the SportsMedicine clinic in Brookline, MA, believes
you can prevent them altogether just by drinking more water--optimally, 8 oz.
every 15 to 20 minutes during hard exercise.

Several other nutritional deficiencies, says Clark, may also lead to muscle
cramps:

LACK OF SODIUM.  Many athletes cut salt out of their diet for fear of high
blood pressure, but Clark warns against extreme salt restriction unless you're
prone to hypertension.  "If you're working out regularly and sweating," she
says, "it's a good idea to include some salty foods in your diet."

LACK OF CALCIUM.  Maintaining an adequate calcium balance is vital for proper
muscle contraction.  Clark recommends that athletes eat two servings a day of
lowfat dairy foods, such as yogurt or skim milk.

LACK OF POTASSIUM.  Inadequate potassium intake can lead to an electrolyte
imbalance, triggering spasms.  If you have cramps, says Clark, eat more
potassium-rich foods, such as tomatoes, broccoli, oranges and bananas.

If the above suggestions don't help, try message, longer warmups, extra daily
stretching, or simply taking a break from your sport for a couple of days.


-- 
  +-------------------------+-----------------------------------------------+
  I                         I                                               I
  I Keith Eric Grant        I The interesting thing about a waltzing bear   I
  I keg@strathspey.llnl.gov I           is not how well it dances!          I
  I                         I                                               I
  +-------------------------+-----------------------------------------------+
  I                                                                         I
  I For certain it is, that any ideas expressed above are of my own humble  I
  I opinion and bear nary a relation to the policies or positions of LLNL   I
  I or of any agency or contractor of the U.S. Government.                  I
  I                                                                         I
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