What to do about cramping? That's the question Eric tackles today from Shad who has been experiencing cramps in his legs and abs (ouch!). He wants to know what supplements he should be taking to help alleviate the issue. Eric is here with some answers for all cramp sufferers!
Getting back to the electrolytes!
The science behind cramping (because who doesn't want to know that!)
What supplements you need in your life.
How many mgs of magnesium, sodium and potassium can you take?
And finally, Eric reveals his FAVORITE mineral!
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Chad: 00:06 So we're getting a lot of questions regarding the proper way to live life in ketosis. We have you covered in our midweek mini series called Sunday Supps. Every Sunday we have a quick supplemental episode where we answer your questions on all things Keto. So our question today comes from shad and he says, so I know you've talked a bit about this before on the podcast, but I have a question about cramping. I feel like since I've been doing the Keto Diet, my legs had been cramping up at night. Not anything horrible, but it's just out of the ordinary. This is a familiar story, right then today during my workout, my abs cramped up really bad while doing sit ups, I've increased my salt intake and I know eric suggests taking magnesium for cramps as well. I've been taking 250 milligrams of magnesium daily, but I'm still feeling cramps here and there. Should I increase my mag intake? Sodium intake both. Is there another electrolyte I should be supplementing? Supplementing like potassium. Any tips would be greatly appreciated. Okay. How often do you work on cramping with your, with your biofitters? Eric?
Eric: 01:09 All the time, all the time. In fact, it's interesting that Shad had said is he was doing sit ups and then got an ab cramp. I, I, there's A. I have a client in Qatar, one in Texas. The three of us suffer almost the exact same abdominal cramp and I'm telling you, Chad and Shad, this can be tough. You know, it's like after a hard workout, if I go to like an tie my shoe or to straighten up my whatever it is such a cramping pain right here on the left side, the left underneath my rib cage and that Ab muscle right there. It is so painful that if I was in church and it happened, every everyone in that building would hear me yell painful. And the clients I have that we talked about it, they just said it's unbelievable pain. And, and I, I've been trying to figure this out because that was one of my biggest fears in this.
Eric: 02:15 I'm a spartan is you're bending over and pulling and doing so much of that was the biggest fear that I will get that correct. And, and yes, we're back to the electrolytes obviously. Okay. And so do you have to remember on any cramping, like your leg cramp, calf cramp or whatever? Cramping. You have muscle spasms, you know, the little twitching that you get. All right, those are magnesium base. Okay. So in, in a muscle contraction and muscle cell, obviously we need to contract it. Alright. So what makes initiates that contraction is we have calcium ions, calcium goes in and it goes in freely. Okay? To initiate the muscle contraction. Alright? So once that, a contraction happens, you need to release that contraction obviously. But what you need to release it is magnesium. So magnesium will help pump push that calcium out of that. So. Okay.
Eric: 03:15 But it's going against a gradient because there's more calcium on the outside. All right? So you need something to push it out. Alright? So when it does that, it releases the contraction and that's magnesium. Alright? Obviously sodium plays a role. All your electrolytes play a role in balance. Okay? Because you've got to balance them. So even in the, um, and that Spartan, like I mentioned in the thing, my, my hand was cramped up so bad they nodded up to where I had to just push on it and hold it to get it to release. All right. And you could actually feel that muscle release in it. It brought tears in. My eyes hurt so bad and I had made. I hadn't magnesium in my little pouch. I took magnesium with me because as I mentioned, I did hydrated the night before and I knew I went to bed. I said, you know, I should up my dose of magnesium just in case, but I was afraid because, you know, I've never been seven days fasting with nothing in my stomach. And I was taking those electrolytes but I didn't want to overdose on something. So I didn't know if my stomach could handle as a little worried. But I had with me and I took it. But it just wasn't a time to do any help. I was too far too far.
Chad: 04:24 hey Everybody. Chad here, I wanted to tell you about something really exciting. You know, we've been doing this podcast for almost a year now and it's been incredible to watch our community grow and get in contact with some amazing people. We wouldn't trade it for anything. As you know, this podcast takes a whole lot of time and a little bit of money to produce every single week, twice a week. Up to this point, we've self funded the podcast and it's just been a labor of love, but now we're asking you, our listeners to step up and help us fund this project. If this podcast has helped you at all, entertained you, or kept you motivated, we really encourage you to pledge so you can find our patrion page and make a pledge by either going to the show notes and linking below or typing into your web browser, www.patreon.com/lifeinketosis. Thank you so much for your pledges. We can't tell you how much we appreciate it and what a privilege it is to be able to produce this podcast for all our keto friends out there. Thank you so much. Now back to the show.
Eric: 05:24 So up your magnesium. You said to 50 I think. Is that what he said? Yep. Get it to a thousand. Alright. Um, wow. Who's that up? I've had people as high as 1,400 because they get these calf cramps in the middle of the night. They just throw them out of bed practically. Okay. So I actually take about 500 to 600 a day of magnesium and I'm fine. So. And make sure your sodium, since you are in Ketosis, you're going to excrete a lot of sodium obviously. So it makes sure you're getting minimum grams a day. Okay. And, and that can be a culprit also if you're not getting at least three grams a day on that and potassium keeping around 400 milligrams. And if you up your magnesium up your potassium a little bit because you want to keep a balance gone. Okay let's jump up to a thousand and see how you, you know, it's a cramping. It should stop. Has Anybody that I've done that, I coach them once, they have their magnesium and the cramps stopped. So you know, I've never had those. I'm a big calf cramps that people talk about. I used to when I was younger, but so far I haven't had them for years, but that abdominal cramps, it's very painful so hopefully you're not getting those regularly so it's get on top of it with your magnesium for sure.
Chad: 06:44 Right, right, right. Okay. Great. Anything else that we should know about cramping? Just really quick.
Eric: 06:52 No, just endure the pain until you get on top of it.
Chad: 06:56 The right electrolytes and the right nutrients and get hydrated. There's. There hasn't been anybody. I mean you've told me there hasn't been any of your clients you haven't been able to work through some of the cramping?
Eric: 07:08 No. I know every one of them. It's taken some time. Okay. Because your bodies, you know, you've got to figure out. You got to tweak it to, to what your needs are and so I, since I moved my magnesium up and then didn't really good in magnesium, magnesium is the most efficient mineral that we have in the world and it's the most important mineral in the world. It is. I won't go into detail, but it's that important. Okay. Because it's. You get into the science of magnesium. We should do a podcast on magnesium despite so because it's my favorite actually. As far as middle, yes. Get your magnesium.
Chad: 07:44 Super interesting. Okay. Cool. Well, thanks for biohacking with us today. All right. Thank you and I want to thank you for joining us on this quest for optimal fitness. If you're ready to begin your own journey and live your life in Ketosis, be sure to check out biofitcoaching.com or biofit coaching on facebook
Chad: 08:01 and until next time Stay keto!