Cramp

[Craigsmith]

Can anyone advise me on a suitable drink/food to combat leg cramps? I seem to get them 2-3 hours after a ride, usually in my hamstrings although occasionally in the quadriceps (front of the thighs). I do stretching exercises during and after my ride but they still seem to occur.I also drink when riding as I've read about drinking before getting thirsty.

Any advice would be appreciated.

Craig

[ANTONISH]

If you are drinking plain water you may be lacking salt. A packet of crisps or a drink of soda water after the ride may help.
Also you may find tonic water useful - apparently the quinine helps. I've found it effective, as have a number of others but it could be placebo effect.

[mw3230]

If you are drinking plain water you may be lacking salt. A packet of crisps or a drink of soda water after the ride may help.
Also you may find tonic water useful - apparently the quinine helps. I've found it effective, as have a number of others but it could be placebo effect.

I've always found that the beneficial effects of tonic are increased by the addition of a measure of gin, ice and a slice of lemon!

[ANTONISH]

I've always found that the beneficial effects of tonic are increased by the addition of a measure of gin, ice and a slice of lemon!

That is indeed the fortuitous means by which most make this discovery.

[bikepacker]

Cramps are often a result of magnesium deficency. Try taking some Magnesium Citrate.

[meic]

I have found Holland and Barrets Isoenergy drink works for me but it is the only one I have tried.
I use it a lot more dilute than they say and use the powder like a cordial in my drinks bottles. It does mess up your bottles a bit because it contains all sorts of 'other things' for sporty people.

I did suffer from regular, frequent and excruciating cramps which disappeared pretty quickly when I started using it. It is cheaper than most of the other overpriced sugar powders and they have frequent special offers when I stock up, I seem to use two tubs in a year.

[Boltzmann]

Cheapest solution is a glass of water with added salt and sugar to taste. Decide on your own best mix proportions. I usually go for half a teaspoon of salt with two of sugar in the works canteen after riding into work. When touring I usually make up a bottle of cold lemon tea with plenty of sugar and a little added salt. Takes a little while to get the mixture right - if it's too salty it's not right - should be mildly salty. If you suffer from high blood pressure or hypertension go easy in the salt and consult your GP for alternative solutions.

[ANTONISH]

There was a post on the subject of energy drinks some time ago . I've given up on them as I found the sugar was contributing to tooth decay ( there is also evidence on this from heavy users such as professional cyclists). I find the sugar free NUUN tablets as advised in another thread very effective. It may be that the electrolytes in these would mitigate the effects of cramp.
Agreed tonic water contains sugar.

[Craigsmith]

Cramps are often a result of magnesium deficency. Try taking some Magnesium Citrate.

I googled magnesium citrate and it came back as a saline laxative!!
I usually use PSP22 energy drink but will try the Holland & Barrett Isoenergy drink.

[Flinders]

What is your tap water at home like- and do you use a water filter?
Our tap water is hard as nails and tastes horrible, but when I switched to drinking filtered water I started to get cramps. I switched back to unfiltered for cold drinks, and the cramps went away again. (Got used to the taste eventually )

[NUKe]

Cramps 2 to 3 hours after riding assuming you drink and eat after returning are not to do with lack of salts and drinking salt drinks will have little affect. This is more likely to do with the build up of lactic acid, which causes the muscles to stiffen up. A drastic cure is an ice bath which causes the muscles to contract forcing out the lactic acid. If this is neither desirable nor practical, then a cool bath should help alternatively. If i have been riding an event I find a dip in the local swimming pool is sufficient.

[Craigsmith]

It has been suggested to me that a build up of lactic acid could be the cause but I can't find a treatment that works. Having a cold bath after every ride isn't really an option, is there a drink or food that anyone could recommend?
Thanks
Craig

[meic]

I used to get the cramps 2-3 hours after the exercise but not just 2-3 hours, it could be even 12 hours afterwards.
Interesting point from Flinders because I do mostly drink filtered water (carbonated with lime cordial) on the bike.

[NUKe]

It has been suggested to me that a build up of lactic acid could be the cause but I can't find a treatment that works. Having a cold bath after every ride isn't really an option, is there a drink or food that anyone could recommend?
Thanks
Craig

Craig you are probably doing too much for your fitness level. Which I doubt you will want to do less. but if it is lactic acid build up. A couple of things that can help warm down for the last 30 minutes on the bike drop to < 80% effort. Also try a second set of stretches after an hour, then try stretching again an hour or so afterwards. It will eventually stop as your fitness level increases. BTW before you get upset I'm not saying that your unfit, just that your able to push yourself too far.

[Cranks]

I have been using Elete water in my drinks and for me has been great. It has no taste although sometimes a little salt taste at the end of the bottle.