Muscle cramps - Everything you need to know from definition to prevention.

Muscle Cramps
“Fixing the facts and myths.”
Everything you need to know from definition to prevention.
visit www.e21.com.au

Muscle cramps
A few facts to start:
At sometime in your life…
you will suffer a muscle cramp.
Muscle cramps can occur at any time…resting,
sleeping and moving.
Muscle cramps can often be prevented…..

Muscle cramp - Definition
A muscle cramp is an uncontrollable, twitch and/or painful
spasm that results in an involuntary contraction of a
muscle that does not relax.
The muscles in your foot and calf are particularly prone to
cramping but they can occur in other muscles.

Types of muscle cramps
There are two categories of muscle cramps:
1.Voluntary –
Involve skeletal muscles
The focus of this presentation…
2. Involuntary –
Are involved with your bodies organs

4 Types of voluntary
muscle cramps
1. True cramps - Involve part of a muscle, single
muscle or group of muscles that act together
Injury – A protective mechanism to minimise movement.
Vigorous activity – As a result of fatigue
Rest cramps – Most common in older adults
Dehydration – Excessive fluid loss from perspiration, warm weather or
medicines
Low blood calcium and magnesium – Essential to contract and relax your
muscles.
2. Tetany – In tetany all nerve cells in the body are
activated causing the muscles to spasm.

4 Types of voluntary
muscle cramps
3. Contractures – Occur when the muscles are
unable to relax. Are associated with the depletion
of sugars and electrolytes in your body.
4. Dystonic – Muscles that are not needed for the
intended movement are stimulated to contract.
Usually associated with repetitive movements such
as writing, typing or playing musical instruments.

What are the 6 muscle cramp
facts and myths?
and how does Recovery e21 address them?

No. 1 Why do you get
Muscle cramps?
There are many potential reasons including:
Inadequate diet
Electrolyte imbalance
Tight and inflexible muscles
Muscle fatigue, injury or overexertion
Poor physical condition
Dehydration
Vitamin deficiencies
Medications and alcohol
Age

The fact is…
“There has been very little conclusive research
on muscle cramps and their causes.”
– Dr. Noakes
Main research includes:
Electrolyte deficiencies
Dehydration
Muscle fatigue

No. 2 Could electrolyte loss be
the cause?
Yes and no….
Fact – Your muscles, rely on a range of
electrolytes in order to contract and
relax including:
•Magnesium
•Calcium
•Potassium
•Sodium
•Chloride

3 key facts:
Fact 1 – The human body only replaces about
one-third of what it looses during daily activity
including fluids, calories and electrolytes.
– Bill Minser Ph. D.
Fact 2 – Most electrolyte replacements contain
high amounts of sugar, artificial preservatives
and too few electrolytes to show any significant
positive effects.
– Dr Adrian Adams.

3 key facts (continued):
Fact 3 – Effective electrolyte replacement to
help muscle cramps is about your ability to
absorb nutrients. Supplements containing:
Carbonates
Oxides
Sulfates
Phosphates
Are of low potential benefits as your body is not
designed to absorb them.

Outcome:
Consuming sports drinks or taking large doses
of Magnesium or other electrolytes is not the
best solution for muscle cramps.
The final say – Electrolyte loss may be a
contributing factor as to why you suffer muscle
cramps.
m
It is scientifically acknowledged that
electrolytes are key in helping your muscles
expand and contract.

How does e21 address these
issues?
Recovery e21 contains full spectrum of all
114 electrolytes and trace minerals.
Your body requires the full range
electrolytes to function at its best.

Recovery e21 contains:
or sweeteners no extra calories
No additional risk of weight gain, type 2 diabetes or
obesity.

No. 3 Muscle cramps and
dehydration
This school of thought is as follows:
Excessive water loss inhibits your nerves, cells
(and ultimately your muscles) from being able
to expand and contract, leaving you more
prone to muscle cramps.
The final say – Adequate hydration is
paramount to good health and another key
factor needed to ensure you feel and perform
your best.

No. 4 Can you safeguard against
muscle cramps?
No, but you can:
Regularly stretch:
Warm up and cool down before
and after physical activity.
Adequately hydrate:
Drink plenty of water before, during
and after exercise.
Tip: Make sure you are physically fit for the activity you are undertaking.

More muscle cramp prevention
strategies:
Reduce muscle tension
Regular massage can help loosen
tight muscles
Pay attention to ergonomic factors
Ensure your muscles are not held in the same position for
extended periods of time

No. 5 What else can you do?
A healthy varied diet gives your body the nutrients it
needs to help prevent muscle cramps:
The average diet of 2000 calories should contain:
4-5 servings of fruit
4-5 servings of veggies
2-3 servings of dairy a day
100 grams of cereals and mixed nuts a day
200-400 grams of protein (meat) a day
3 litres of water a day

Challenges you face getting your
diet right?
1. The wide variety of foods needed
2. Correct portion sizes
3. Planning and food preparation time
4. Taking time to eat it in your busy day
5. Alcohol flushes electrolytes from your system
6. Most of us are not dietitians
So how does Recovery e21 address these issues?

Its scientific fact:
That electrolytes are key in helping your muscles
expand and contract.
Without the right balance of electrolytes you are
more prone to cramping.
Recovery e21 contains:
The full spectrum of all 114 electrolytes and trace
minerals.

Compare electrolyte brands:
Condensed electrolyte summary table as at 2012:
Element Recovery e21 Gateorade Endurolytes Nunn Excel Ultima
100%
Yes No No No No No
Natural
Sodium Yes Yes Yes Yes Yes Yes
Chloride Yes No Yes No Yes Yes
Calcium Yes No Yes Yes Yes Yes
Magnesium Yes No Yes Yes Yes Yes
Potassium Yes Yes Yes Yes Yes Yes
Manganese Yes No Yes No No Yes
Vitamin A Yes No No No No No
Vitamin D Yes No No No No No
Total
21 2 6 4 5 11
Electrolytes
Sugar/Sweet
eners
No Yes No Yes No No

No. 6 To treat muscle cramps:
Stretch: Gently lengthen the cramping muscle using
a gentle stretch.
Massage: Gently massage the cramped muscle until
the cramp subsides.
Icepack: With severe cramp an icepack applied
to the muscle for a few minutes may
help the muscle to relax
Medication: See your doctor if muscle cramps
persist.

Give yourself the best chance to
avoid muscle cramps:
1. With adequate nutrition
2. Be fit and flexible and ready for
your exercise or activity
“For more in depth information please
read the information below.”

The next step:
Suffer muscle cramps Move to winning ways

We hope this helped you with
the 6 muscle cramp facts and
myths?

What makes Recovery e21 a muscle cramp
prevention must?
If you would like more in-depth
information about muscle cramps please
scroll down to the information below:

Muscle cramps - Everything you need to know from definition to prevention.

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Muscle cramps - Everything you need to know from definition to prevention.