Beat Muscle Cramps: Effective Supplements and Lifestyle Tips for Relief

Muscle cramps can be a real pain—literally. Whether they strike during a workout or wake you up in the middle of the night, they can disrupt your routine and leave you feeling frustrated. But don’t worry, there are effective ways to tackle this issue head-on.

Why Do Muscle Cramps Happen?

Muscle cramps can be caused by a variety of factors, including dehydration, electrolyte imbalances, poor circulation, and even overuse of muscles. Understanding the root cause can help you find the right solution.

Supplements to Combat Muscle Cramps:

1. Magnesium: This mineral is essential for muscle function and relaxation. A deficiency can lead to frequent cramping. Aim for 300-400 mg of magnesium daily. Foods rich in magnesium include nuts, seeds, and leafy greens, but a supplement can also be beneficial.

2. Potassium: Low potassium levels can contribute to muscle cramps. Bananas, oranges, and potatoes are great dietary sources. If you prefer a supplement, look for one that provides around 100-200 mg of potassium.

3. Calcium: Calcium plays a crucial role in muscle contractions. Ensure you’re getting enough through dairy products, fortified foods, or a supplement providing around 1,000 mg daily.

4. Electrolyte Supplements: Electrolytes like sodium, potassium, magnesium, and calcium are vital for muscle function. Consider an electrolyte powder or tablet, especially if you’re active and sweat a lot.

5. Vitamin D: This vitamin helps with calcium absorption and muscle function. Aim for 800-1,000 IU daily, either through sun exposure, diet, or a supplement.

Lifestyle Solutions:

• Stay Hydrated: Dehydration is a common cause of muscle cramps. Make sure you’re drinking enough water throughout the day, especially before, during, and after exercise.

• Stretching: Regular stretching can help prevent muscle cramps. Focus on stretching the muscles that are most prone to cramping, both before and after physical activity.

• Warm-Up and Cool-Down: Properly warming up before exercise and cooling down afterward can help prevent cramps. Gentle exercises like walking or light jogging can be effective.

• Balanced Diet: Ensure your diet includes a variety of nutrient-dense foods that provide essential vitamins and minerals. A balanced diet supports overall muscle health.

• Massage and Foam Rolling: Regularly massaging or foam rolling your muscles can improve circulation and reduce the risk of cramps. Focus on areas that tend to cramp up frequently.

• Proper Footwear: Wearing supportive shoes can make a big difference, especially if you experience cramps in your legs or feet. Make sure your footwear is appropriate for your activity level and provides adequate support.

By incorporating these supplements and lifestyle changes into your routine, you can significantly reduce the frequency and severity of muscle cramps. Say goodbye to those pesky cramps and hello to smoother, more comfortable movements.

Essential Tips for Post-Menopausal Bone and Ligament Health

Let’s talk about something crucial for all the amazing women out there: post-menopausal ligament and bone health. As you navigate through this phase of life, understanding the changes in your body and how to support it becomes essential.

The Stats:

1. Bone Density Decline: Post-menopause, women can lose up to 20% of their bone density within the first 5-7 years. This increases the risk of osteoporosis and fractures.
2. Ligament Changes: Reduced estrogen levels can lead to decreased collagen production, affecting the strength and elasticity of ligaments. This can result in joint instability and increased injury risk.
3. Fracture Risk: Women over 50 have a 1 in 2 chance of experiencing an osteoporosis-related fracture in their lifetime.

Solutions and Supplements:

• Weight-Bearing Exercises: Engage in activities like walking, jogging, and strength training. These exercises help maintain bone density and strengthen ligaments. Aim for at least 30 minutes most days of the week.
• Calcium and Vitamin D: These are the building blocks for bone health. Aim for 1,200 mg of calcium and 800-1,000 IU of vitamin D daily. Foods rich in calcium include dairy products, leafy greens, and fortified foods. For vitamin D, consider supplements, especially if you have limited sun exposure.
• Collagen Supplements: Collagen supports ligament health by improving elasticity and strength. Look for hydrolyzed collagen supplements, which are easier for your body to absorb.
• Magnesium: This mineral is crucial for bone health as it helps with calcium absorption. Aim for 320 mg daily from foods like nuts, seeds, and whole grains, or consider a supplement.
• Vitamin K2: This vitamin helps direct calcium to your bones and away from your arteries. It works synergistically with vitamin D to enhance bone health. Look for supplements that provide around 100-200 mcg of vitamin K2.
• Omega-3 Fatty Acids: Found in fish oil, these fatty acids have anti-inflammatory properties that can help maintain ligament health. Aim for 1,000 mg of combined EPA and DHA daily.
• Hormone Replacement Therapy (HRT): For some women, HRT can be an effective way to manage menopausal symptoms and support bone health. Consult with your healthcare provider to see if this option is right for you.
• Balanced Diet: Ensure your diet is rich in fruits, vegetables, lean proteins, and whole grains. These foods provide essential nutrients that support overall health, including bone and ligament strength.

Remember, taking proactive steps now can make a significant difference in your bone and ligament health. Incorporate these solutions and supplements into your routine to stay strong and active.

Hydration Hacks: Boost Muscle Recovery and Performance

Let’s dive into a topic that’s often underestimated but incredibly powerful: HYDRATION. You might think hydration is just about quenching your thirst, but it’s a game-changer for muscle recovery and overall performance.

So, how does hydration help with sore muscles?

1. Nutrient Delivery: Water is essential for transporting nutrients to your muscles. When you’re well-hydrated, your muscles receive the oxygen and nutrients they need to repair and grow. This speeds up recovery and reduces soreness.
2. Toxin Removal: Hydration helps flush out toxins and metabolic waste products that accumulate during intense workouts. These waste products can contribute to muscle soreness and fatigue. Drinking enough water helps your body eliminate them more efficiently.
3. Joint Lubrication: Proper hydration keeps your joints lubricated, reducing friction and wear and tear. This can help prevent injuries and reduce the discomfort that often accompanies sore muscles.
4. Muscle Function: Dehydration can lead to muscle cramps and spasms. Staying hydrated ensures that your muscles function optimally, reducing the likelihood of cramps and aiding in smoother, more effective movements.

Now, let’s talk about supplements that can help improve hydration:

• Electrolyte Supplements: Electrolytes like sodium, potassium, magnesium, and calcium are crucial for maintaining fluid balance and muscle function. Look for electrolyte powders or tablets that you can add to your water, especially during and after intense workouts.
• BCAAs (Branched-Chain Amino Acids): BCAAs can help reduce muscle soreness and improve recovery. Some BCAA supplements also contain electrolytes, giving you a double benefit for hydration and muscle repair. Spoiler: We have these available at Get Fit NH!
• Coconut Water Powder: Coconut water is a natural source of electrolytes. Coconut water powder can be a convenient way to boost your hydration levels, especially if you prefer a natural option.
• Hydration Tablets: These are effervescent tablets that dissolve in water and provide a balanced mix of electrolytes. They’re easy to carry and can be a quick fix for hydration on the go.
• Hydration Drinks: Specialized hydration drinks are formulated to provide optimal levels of electrolytes and fluids. Look for options with low sugar content and natural ingredients.

Remember, hydration isn’t just about drinking water. It’s about maintaining the right balance of fluids and electrolytes to support your body’s needs. So, next time you feel those muscles aching, reach for that water bottle and consider adding some of these supplements to your routine.

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Let’s Talk Supplements

You’ve probably noticed the new supplement line so let’s talk about what we have and why you may need to supplement. First and foremost, let’s remember that supplements are exactly THAT! Food first, supplement to fill the gaps!

Let’s go right down the line of what we have!

• Protein powder: I’m willing to bet MOST people are not getting enough protein. Do the math yourself and multiply 0.8 x your body weight. That is the MINIMUM amount of protein you should be eating. If you struggle to hit that then it is wise to supplement with a protein powder. Only 120 calories and 20 grams of protein! We have vegan and whey to accommodate different food sensitivities.
• Collagen: If you’re not supplementing with collagen then you are SERIOUSLY missing out. Collagen helps maintain elasticity and keeps our bones, joints and tendons STRONG. Collagen is not flavored and can sneak into any beverage. It dissolves beautifully into hot coffee or adds to a shake that you may already be drinking. Sometimes I add mine to a flavored Propel water and shake it up. An EASY 18 grams of protein and only 80 calories. It also does wonders for hair, skin and nails. If you want to stay youthful then take collagen.
• Greens are another wonderful supplement IF you don’t eat your veggies or have a colorful plate! There are 4-5 servings of fruits and veggies in just one scoop. The flavor is delicious too! Does NOT have the powdered broccoli taste like other greens.
• BCAAs or Branched-Chain Amino Acids, are the building blocks of protein. They aid in muscle recovery post-workout, reducing muscle soreness.
• Muscle Growth: Leucine, one of the three BCAAs, stimulates muscle protein synthesis, which is the process of making muscle. Energy Boost: During intense workouts, your body uses BCAAs for energy, helping you train harder for longer.

The taste testings of our new supplements have been a major hit! Give them a try!

Coach Meagan

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The Powerhouse of Your Body: Core Exercises Unveiled

Let’s dive into the world of core exercises. Now, you might be thinking, “Isn’t that just a fancy term for ab workouts?” But here’s the thing: your core is so much more than just your abs. It’s the powerhouse of your body, the epicenter of your strength and stability.

Core exercises are those that target not just your abdominal muscles, but also your lower back, hips, and even your glutes. These muscles work together to support your spine, maintain your balance, and power your movements.

Think of your core as the trunk of a tree. It’s what keeps the tree upright and stable, no matter how strong the wind blows. Similarly, a strong core keeps your body stable and balanced, whether you’re lifting heavy weights, running a marathon, or simply carrying groceries.

Core exercises are not just your classic plank or even crunches! The key to effective core training isn’t just about doing a bunch of ab exercises. It’s about engaging your entire core, working all the muscles together in a coordinated way. Every time you do a kettlebell swing, a deadlift, a squat, a split squat, an overhead press, etc you are working your core. It is important to focus on core engagement in every move we do in the gym. 

So, next time you hit the gym, don’t just focus on your biceps or quads. Give your core the attention it deserves. Because a strong core isn’t just about getting a six-pack. It’s about improving your overall strength, stability, and performance.

Remember, every great structure needs a solid foundation. And for your body, that foundation is your core.