Training Over 40: F*ck Cramps
By Matt Johnson
Founder of The Feed.
As I age, preventing cramps has gone from something I never thought about to a top priority. A bad cramp can ruin your ride or run and leave you limping home...not to mention ruin a race. After trying many options, I’ve found a simple protocol that works best for me and I'm excited to share that here.
Cramps suck. I remember when I was younger and never even thought about them. Now, approaching 50, preventing cramps is always a top priority.
Let's start with what to do immediately upon the onset of a cramp.
Most cramps are caused by fatigue and electrolyte/mineral imbalances. When this happens, your nervous system sends out-of-whack signals, repeatedly telling your muscle to "contract, contract, contract." If you feel this coming on, grab a "Cramp Recovery" drink. These drinks have intense flavors, so take them like a shot to hit the back of your throat. This strong taste fires up the nerves in your mouth and helps interrupt the "contract, contract, contract" message to your muscles.
My three favorite cramp drinks are:
Pickle Juice (the OG of cramp drinks)
Sucker Punch (new player with better flavors)
HOTSHOT (most aggressive taste)
I take one bottle with me on every workout now. You never know when a cramp will strike. The last time I had a devastating cramp, I was on the side of the road with my hamstring in knots. I didn't have a cramp recovery drink. I'll never make that mistake again. But there’s more you can do to prevent cramps:
Before Bed:
Cramps are caused by having more calcium relative to magnesium in your muscles. Using Pillar Triple Magnesium before bedtime has really helped me sleep better and keep my magnesium levels balanced.
Pre-Workout:
I’m a big fan of Totum Sport Sea Water. It’s a saltwater gel pack, cold-filtered and rich with untouched minerals from the depths of the Atlantic off the coast of France. Its biggest claim to fame is Roger Federer using it in many tennis matches before he retired.
During My Workout:
I’ve increased the sodium in my hydration using Mortal’s Salty, which has 900mg of sodium. A dedicated bottle or a full 1.5L hydration pack of Mortal Salty has been a game-changer for me. I use one serving in a 750ml bottle or two servings in my 2L USWE Pack.
After My Workout:
A sip of cold water is always amazing, and I like to add some LMNT to really satisfy that post-workout salt craving.
That’s a lot of information about cramping, so here’s your...
F*ck Cramps Cheat Sheet:
1. Get Pickle Juice, Sucker Punch, or HOTSHOT for when you cramp. 2. Take Pillar Magnesium before bed the night before (and after). 3. Use Totum Sport Sea Water - one packet right before your workout. 4. Use Mortal Salty in a 750ml bottle during your workout. 5. Use LMNT to rehydrate post-workout. Help me help you stop cramps!