Minerals are naturally occurring substances derived from the earth that are important for a healthy body. Some minerals—specifically, calcium, magnesium, potassium, and sodium, are also electrolytes. Electrolytes are charged particles, and are key for regulating fluid balance, muscle contraction, and nerve conduction.

Substantial amounts of Americans do not get the recommended amounts of calcium, magnesium, and potassium in their diet, according to recent survey data. Athletes are especially prone to dietary deficiencies, but also losses through sweating.

What causes muscle cramps?

The jury is still out on exactly what causes muscle cramps, but there are three leading theories the scientific community acknowledges:

1. Dehydration. Not consuming enough fluids and/or sweating excessively may reduce body levels of minerals like potassium, salt, calcium or magnesium.
2. Electrolyte imbalance. Low levels of electrolytes mean less ability to contract muscles properly or regulate fluid balance.
3. Fatigued muscles. There may be an imbalance between nerve signals that excite and nerve cells that inhibit muscle contractions. Think of it as “muscle system overload.” The whole system that initiates muscles to contract becomes hyper-excited, and the system that inhibits contractions is reduced.

Consider a focus on magnesium

Magnesium–after sodium, potassium, and calcium—is the fourth most abundant mineral in the body. Half is in our bones while the other half is in our muscles and other tissues. It helps the muscle relax, whereas calcium helps the muscle contract. If there is little magnesium yet too much calcium in the body, nerve cells can become over-activated and will contract. Since magnesium can be lost through sweat and many do not consume enough magnesium in the diet, muscle cramping may be more likely to occur if you’re not getting enough dietary magnesium.

Magnesium’s other benefits

If you’ve decided to focus on consuming more magnesium-rich foods, you may be surprised to know magnesium offers other benefits to maintain a healthy body:

Bone Health

Most people don’t realize that magnesium is key for both calcium and vitamin D to be absorbed in our body, which is critical for bone formation and strength.

Blood sugar and insulin

In addition to maintaining bone, muscle, and nerve function, magnesium metabolism also influences the release and activity of insulin. People with low serum magnesium levels have a higher risk of developing diabetes and are 6-7 times more likely to have metabolic syndrome than people with normal magnesium levels. Studies have shown adults with high levels from diet and supplements have about a 30% lower risk of developing metabolic syndrome.

For those already living with Type 2 diabetes, magnesium deficiency is common. That’s because with Type 2 diabetes, cells have a hard time recognizing and using insulin. Thus, the need for magnesium is even higher in order to raise intracellular levels, so magnesium can then support insulin’s function.

Blood pressure and heart health

Studies have demonstrated that dietary magnesium acts as a natural calcium channel blocker, increases nitric oxide, may lower blood pressure and improve endothelial function and vasodilation, and may reduce the risk of stroke.

How much magnesium do I need?

The RDA for most teenagers and adults is roughly 300 mg for women and 400 mg for men. There is no Upper Limit for magnesium from food, however there are Upper Intake levels (set by the U.S.’s Institute of Medicine) for dietary supplements is 350 mg/day for those aged 9 and up. Food sources include beans, dark leafy greens (like spinach), halibut, nuts (especially pumpkin seeds, almonds, and cashews), wheat bran, raisin bran cereal, and oatmeal.

What about salt?

Salt can be very important for athletes. Sure, most of the general American public gets too much salt in their diet, but for athletes, salt is key. Like the other electrolytes, salt can be lost through excess sweat and will need to be replaced before, during, and/or after competition. It’s important to note that too much water consumption without salt replacement can lead to a dangerous, and even fatal condition called hyponatremia.

The bottom line: Muscle cramps remain a medical mystery, however hydration, nutrition status, and muscle fatigue appear to play a key role. Since it’s easiest to control your fluid and food intake, focus on eating a healthy diet rich in minerals such as magnesium, potassium and calcium—or supplementing if not able to consume enough through diet. Athletes should pay special attention to these, plus proper sodium intakes, especially during times of excess sweating.

Erin Kelley, MS, RD is a registered dietitian and member of the Academy of Nutrition and Dietetics.

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By Erin Kelley, MS, RD

Since the 1920s, vitamin D was thought to only be necessary for preventing rickets (a bone disease), but recently has become widely popular. In the last few years, scientists and health professionals got a wake-up call when learning that this long-forgotten vitamin had so many beneficial effects on health—ranging from cancer to diabetes to fighting the flu. Even the government officially raised its recommended daily intake levels in 2010, due to the attention and scientific support.

Roughly 75% of Americans have insufficient or deficient vitamin D levels. This is due in part to our modern lifestyle of wearing clothes, being indoors, and wearing sunblock. Athletes typically do not meet the required dietary intakes. Here’s a look at how vitamin D may affect athletes:

Vitamin D improves athletic performance

Vitamin D is produced in the body when exposed to UVB rays from the sun. Studies done decades ago in both Russia and Germany suggest that use of sunlamps (lamps which give off UVB rays, thereby producing vitamin D in the body) improved muscle strength in world-class athletes. In one of the studies, one group of sprinters was exposed to the sunlamps; the other group was not. Both underwent the same training for the 100-meter dash. Those without the sunlamps had low sprint times. The runners exposed to sunlamps actually improved their sprint time by 7.4 percent!
Another study testing vertical jumping ability done in 2009 showed that adolescent athletes with the lowest levels of vitamin D weren’t able to jump as high as those with higher blood levels. Finally, observational studies show athlete’s peak performance is in late summer, when they’ve had enough time to store vitamin D from the sun. Performance (measured by maximal oxygen uptake) tended to decline as the winter grew near—even though training remained the same.

Vitamin D improves muscle strength and recovery

Vitamin D helps muscle fibers to develop and grow normally, and it affects the size and number of fast-twitch muscle fibers. Research shows muscle strength improves when those who are deficient in vitamin D attain normal vitamin D levels.

What’s more, low vitamin D levels are associated with higher inflammation and inflammatory disease risk. Inflammation is a normal part of exercise and training—and as a result, compounds in the body called “cytokines” are produced. Vitamin D reduces cytokine production, thereby allowing the body to recover quicker between heavy training.

Vitamin D improves bone health

Vitamin D promotes calcium absorption and maintains bone mineral density—in other words, it keeps bones strong. Strong bones mean less risk for developing stress fractures, which can sideline athletes. This is especially important for swimmers who may not get as much impact-exercise as say, runners do.

Vitamin D improves immune health

A study published in the Archives of Internal Medicine in 2009 looked at nearly 19,000 Americans and found that those with the lowest levels of vitamin D in their blood were more likely to suffer from the cold/flu virus.

Optimizing your performance

Peak athletic performance is estimated to occur when vitamin D levels in the blood are between >32-50 ng/mL. Food sources include fish (4 oz. canned salmon or tuna provides roughly 600 IU vitamin D), fortified milk and other fortified foods. A word of caution: taking more than 5,000 IU per day may worsen athletic performance. Besides, the Institute of Medicine’s upper limit is set at 4,000 IU per day. Getting a blood test done at the doctor’s office is the only way to know what your vitamin D level is.

If your swimming training program is indoors and you use sunscreen for times that you’re outside, it may be a good idea to get your vitamin D level checked.

Did you know?

• Sunscreen with SPF 8 or higher completely blocks UVB rays, which prevents vitamin D production in the body
• It is nearly impossible to get too much vitamin D from the sun, since vitamin D production in the body stops when the body senses it has enough
• Individuals with dark skin have a lower ability to produce vitamin D from the sun
• Fish is one of the few food sources of vitamin D. Dietary supplements are a convenient way to obtain the nutrient
• Vitamin D3 is more bioavailable than vitamin D2. If using supplements, look for the D3 form
• The RDA for vitamin D is 600 IU for most adults and children over age 1

Erin Kelley, MS, RD is a registered dietitian and member of the Academy of Nutrition and Dietetics.

The problem with L-carnitine is that until recently, it was not understood how to get the molecule into the muscle. Researchers Benjamin T. Wall, Francis Stephens and others at the University of Nottingham Medical School in the UK reported in the Journal of Physiology that L-carnitine is readily transported into the muscle in the presence of insulin¹. Since insulin is a banned substance and cannot be taken (except by diabetics that do not produce it), they found that by combining L-carnitine with a carbohydrate drink mix, called Vitargo S2, that causes an increase in insulin production, it also caused a significant increase in muscle L-carnitine over a 4-month period.

The reason that the L-carnitine is so important for the muscle is that it improves the efficiency and output of oxidative phosphorilation, or production of ATP with oxygen. It also reduces the need for anaerobic glycolysis, which in their study resulted in a 44% reduction of lactate production. Lactate is known to increase acidosis and interfere with normal muscle contraction. Great athletes tend to produce less lactate during strenuous exercises.

Now it appears that there is a natural and more effective way for all of us to produce less lactate during exercise. Platinum Power is a product that the Race Club has recommended since 2000 and with great results. One of the key ingredients in Platinum Power is L-carnitine. It contains both L-carnitine tartrate and Acetyl L-carnitine, both useful in the metabolism of fatty acids. It also contains many other helpful ingredients to increase muscle power.

Here is what we are now recommending for all of our high-level athletes over the age of 16 years twice daily, along with other Platinum products.

• Two large scoops of Platinum Power (powder formula) mixed with 80 gm of Vitargo S2 drink of any flavor. (This product is guaranteed by the manufacturer to be free of contaminants and banned substances and can be purchased on Amazon.com).
• One Platinum Bar (These bars have a low glycemic index and are rich in essential fatty acids required in the metabolism with L-carnitine to produce more ATP).

It is important to take these in combination daily for four months or longer to achieve an effective increase in muscle L-carnitine and improve athletic performance. You can order Platinum products from our store. Please let us know how they are working for you.

¹ Wall, Benjamin T., Stephens, Francis B. et al, J Physiol 589.4 (2011) PP 963-973

We all know a friend or two that can eat anything they want and still look great. We all know athletes who can show up to practice just occasionally and still swim pretty darn fast. Let’s face it, some people are just genetically ahead of the game. That said though, in the long run, I firmly believe the old adage, “Hard work beats talent when talent doesn’t work hard.” Part of working hard, of course, includes how we all take care of our personal nutrition. And to a further extent, how we keep track of our own health with proactive measures such as keeping an eye on blood pressure.

For many athletes, something as simple as checking blood pressure is a notion that simply gets no attention, especially through the mid-to-late 20′s. After all, we work out hard for hours a day, five or six days a week–and sometimes seven–so surely we’re healthy, right? Well, depending on where you fall in the definition of “healthy,” only maybe. A new review of information by the Heart and Stroke Foundation has found that patients with even “high-normal” blood pressure are still at an increased risk of suffering from a stroke. So, where’s your blood pressure at? Especially as you get older–Masters swimmers in particular–you’ll want to know.

Normal BP, defined as up to 120/80-129/84, becomes “abnormal” when the systolic pressure (the number on top) reaches 140 or higher and diastolic pressure (the bottom number) reaches 90. Many adults though have blood pressure somewhere in between, neither in the normal range or in the abnormal range. Whereas doctor’s have long said this was “fine,” calling it simply, “high normal blood pressure,” but research is suggesting otherwise.

Examining data of more than 500,000 adults, the study found that people who had just slightly elevated blood pressure readings were still 20-percent more likely to suffer a stroke. When the readings reached 130/80-139/89, the risk became 80-percent higher. High blood pressure is the leading risk factor for stroke and is a major factor in heart disease. People with above-normal readings should cut down on sodium intake (diet soda is a source that even many health conscious people forget), increase their levels of exercise (if applicable) and quit smoking, while increasing their intake of fruits and vegetables.

Swimming is one of, if not the, best activity you can perform to help control blood pressure, so if you needed another reason to get to workout on a consistent basis, this is one. But sometimes even exercise isn’t enough. Keep an eye on what you’re eating and use caution when it comes to what you’re consuming; blood pressure abnormalities can clearly cause serious health problems, including countless fatalities.

Don’t be the swimmer who only puts in the work in the pool, make sure you’re taking care of business–and yourself–outside of it as well.

Swim Fast!

Nathan Jendrick is the author of Gym-Free and Ripped: Weight-Free Workouts That Build and Sculpt

I’ve always been a bit enamored by the number of kids I see eating hot dogs during swim meets. This might be particularly localized to the Pacific Northwest, as the main pool in the area has a hot dog stand right in the lobby, but even if that’s the case, it’s a pretty interesting site to see: Young Johnny, preparing to give it his all to make his Senior Sectionals cut has put the hours in the pool, he has sweat and cried during his training, he has listened to his coach’s every word, done everything his body could possibly do. And now, at the moment of truth, the hour before his race he’s…. eating a hot dog. Probably not the best idea. But, that’s another column. Instead, in this column, I’ll focus on some new research that has been released about why, in general, it’s best for all of us to avoid processed meats.

Coming out of the Harvard School of Public Health and appearing in the American Journal of Clinical Nutrition, research is now showing us that people who eat processed meats are at a higher risk of Type 2 diabetes. The findings, which were compiled after following the diets of more than 200,000 people for a decade, found that even just two-ounces a day of processed meat, such as those hot dogs, bacon, salami or bologna, increased the risk of developing diabetes by as much as 50%.

The lead researcher of the effort, Frank Hu, is a professor of nutrition and epidemiology at the Harvard School. According to him, the high levels of nitrites and sodium in the processed meats are likely to blame for the increased risk.

So, as tasty as those Ball Park franks might be, it looks like you would do well to limit them to special occasions. For your protein, turn more to sources like fresh fish, chicken and eggs, among other natural sources, and away from things like bologna and packaged lunch meats.

Live well!

Nathan Jendrick is the author of the recently released book Gym-Free and Ripped

A study published in the Journal of Alzheimer’s Disease shows that caffeine can have a significantly beneficial effect against the production of beta amyloid, which is a sticky protein that can clog the brain. Caffeine, dosed at the range achieved in four-to-five cups of coffee daily, helps prevent this protein build-up and subsequent blockage.

This study backs several others that have shown similar benefits for cognitive function. So if you’re a fan of caffeine before training, rest assured you’re doing yourself some good. If you haven’t tried caffeine before and are a healthy adult, feel free to start slow—a half cup to one cup of coffee before workout—and see how you feel.

Along with the benefits to your brain, caffeine has been proven for decades to reduce muscle fatigue and increase exercise endurance. Just be sure to not overdo your intake or you might find yourself with the jitters. Train hard!

(More information on these studies can be found at www.HealthyFromHome.com)

How To Use

Put 15 to 30 drops under tongue for 30 seconds then swallow 10 minutes before competition and immediately after for swimmers over 8 years of age.

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Activated Stabilized Oxygen 8 oz. Activated Stabilized Oxygen 2 oz.

More Information

• Activated Stabilized Oxygen Study
• Review by US Masters Swimmer

Nathan,

I just watched a video with an Olympian who said that protein before bed can make you put on bodyfat and carbohydrates were the way to go according to his nutritionist. I’ve always thought you shouldn’t eat before bed. Can you give me some advice on what’s proper?

Thanks,
Kawika

Before I get into my response here, I want to mention I have not seen the video in question and since there was no link included, I’m not sure of the context or even who said it. Therefore, it’s highly likely that the information in the video was misinterpreted. I say that in particular because in addition to my own research and experiences, I have the pleasure of coming into contact with dozens of health and fitness professionals every year and I’ve never met a single one that believes protein before bed is bad, let alone preferring carbohydrates before nighttime rest.

To answer the last part of your question first, you may not want to eat immediately before bed, but you do want to eat within an hour or two before sleep. This is to provide your body with a constant stream of nutrients before the long period of fasting you’ll endure while asleep. Protein before bed is ideal because the amino acids protect muscle tissue and encourage repair and growth. Carbohydrates on the other hand are the least desirable before resting because as the body’s main source of fuel, they spike your insulin levels with the intent of providing energy. When you aren’t going to use this energy, you become more likely to store this left over glucose and end up with excess body fat.

For decades, some of the most respected journals in the world—including the Journal of the American Medical Association and even the Journal of Diabetes—have encouraged people to avoid carbohydrates before bed from both a body composition standpoint and from an athletic recovery perspective. From reading literature such as this as well as my own personal experience, I certainly agree.

Before bed, try something like cottage cheese. If you’d like to further slow down digestion, add some healthy fats (almonds or organic peanut butter, for example) to your last protein-rich meal. Give this a try for awhile and see how much better you feel in the morning.

Without going too far into a single athlete’s learning experience, I’m instead going to take the opportunity to discuss an old, yet still important, lesson: If it isn’t broke, don’t fix it. Translated to your pre-race nutrition program: If you haven’t eaten it before, don’t start eating it now.

The biggest complaint that people of all athletic abilities have when introducing new foods into their diets is gastrointestinal distress. I’ve seen many cases where athletes who weren’t aware of a gluten sensitivity or who hadn’t figured out they have a relatively significant issue with lactose, experience quite a bit of discomfort when trying out new meal plans. Generally this is discovered and adjustments made over a matter of days to fix the problem. As you can imagine though, if you try something you “heard” was great right before a race, you might discover it doesn’t quite work for you at the worst possible time: While you’re racing.

Everyone wants that little extra edge going into a race, but believe me when I say that the real edge in pre-race nutrition is sticking with what has always worked for you. What energizes you through all of your grueling workouts will carry you well through your most important races, too.

You may very well be surprised at how uncommon it is to stick with the common principles of fueling your body at your biggest events. You can check this out yourself by just gazing around the pool during regular workouts. Most people see plenty of water bottles and Gatorades during training, but at a meet you’re more likely to see cans of Red Bull and Monster and a dozen different types of gel packs and energy shots. If you’re not used to those stimulants, you’re setting yourself up for the jitters or discomfort you just don’t need.

As I’ve long talked about in my column, nutrition is an evolving process and finding what works is very individual. What works for one person may not work for another, so just because you see someone slam back a Red Bull before a race doesn’t mean you should, too. I absolutely advocate trying new foods throughout the season and listening to what your body tells you it likes, but I strongly suggest that come race time, you use what works. There’s a small chance that a new “superfood” suggested to you just might make you feel like Superman during that big event, but there’s a far greater likelihood of your body not being used to processing it, and making you feel bloated or uncomfortable.

Believe in your training, your coaching and your consistency in the gym and the kitchen, and you’ll always get the best out of yourself.

Swim Fast!

Nathan