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MUSCLE CRAMPS

Severe pain in the muscles, a sudden and painful muscle contractions or cramps, you certainly had the opportunity to feel, a very unpleasant phenomenon that does not last long but may have an effect. The causes of this phenomenon, the symptoms, how it manifests it self and prevention clarify we will explain the following text.

athlete-with-muscle-cramp

Causes of muscle cramps is:

  1. lack of water or dehydration
  2. lack of electrolytes
  3. muscle fatigue in the long march, intensive training or downtime
  4. weak circulation and bloodstream
  5. lack of potassium, magnesium, calcium …
  6. certain drugs 
  7. excess alcohol and caffeine
  8. deficiency disease 

As for the athletes, cramps is begin in endurance training, where efforts are being made to that body is not normally used to. Hypertonic muscle cramps is a state of chronic, excessive muscle tone, tension in the muscles – contraction when a muscle is inactive.

Recovery:

  1. Try to massage or rub Areas of spasm. This can help to relax muscles and increase blood flow
  2. Use the muscle gently, walking or gentle stretching, no sudden movements
  3. You can put a cold compress
  4. Take the fluids, because the water contains vital minerals electrolytes that can help muscle contraction
  5. Controlling diet and intake nutrients: Magnesium relaxes your muscles, Sodium helps retain liquid and postpone dehydration, Calcium plays a role in muscle contraction, Potassium deficiency causes cramps, vitamin E improves blood circulation, Carbohydrate deficiency can exhaust the glycogen stores, which may cause muscle cramps.

Any over-exercise physical activities with inadequate food and inadequate recovery of the organism, manifested as a phenomenon that will slow your progress and achieving your goal. CRAMPS is one of the consequences and causes.

ALCOHOL EFFECT ON BODY AND PHYSICAL PERFORMANCE

I think there is a lot of misconceptions about what is alcohol affect on human body, weight, and obesity. Is it true or is a misconception that alcohol is fattening, we will try to clarify in the following text.

The general formula for the alcohol is R-OH. Out of all the alcohol in the alcoholic beverages is ethyl alcohol or ethanol. Prepared fermentation of fruits and cereals that contain sugar.

Alcohol

Alcohol as alcohol it self can not be stored in fat, that mean calories from alcohol can not be converted into fat. But alcohol has a significant impact on our metabolism and thus indirectly on spending our calories and speed of metabolism. It decreases the secretion of the hormone testosterone and growth hormone significantly affect the rate of metabolism and the growth of muscle tissue. For example, a study conducted by the TNO Institute for Food and Nutrition, had 10 subjects who drank 30-40 grams of alcohol a day (2-3 beers or wine 10-15 grams). After 3 weeks, their testosterone levels decreased by approximately 7%. University of Helsinki conducted a similar study, they were given to respondents 1.5 g ethanol per kg of body weight in 10 healthy men aged 20-26 years, and found that their testosterone levels decreased by 23% on average between 10th and 16th hours after they started drinking. In addition, the level of cortisol (stress hormone) was increased by 36% on average, so the growth hormone significantly reduced started to light.

There are good effects of moderate alcohol consumption. Moderate consumption of beer (3 to 6 dl / day) stimulates the immune system and reduces the fat in the blood. Three to four cups of beer decreased levels of C-reactive protein (linked to inflammation and with various diseases of the heart), which tells us about anti inflammation action and partly explains the association between moderate alcohol consumption and reduced heart problems. Since ancient times, stories about the benefits of 1 to 2 glasses of red wine. Nutrients in wine are also beneficial for the heart because it reduces stress, whereas alcohol dilates blood vessels.

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The bad effects of excessive alcohol consumption are: Encourages dehydration. Alcoholic drinks are diuretics that encourage us to urinate. Going out and drinking until the late hours making lower levels of important hormones in the blood. These hormones are secreted in a deep sleep, mostly during the night. After one drunk is necessary 24h to testosterone levels return to normal. Alcoholic drinks are oversaturated in sugars. This can result in a disorder of blood sugar levels. After alcohol consumption leads to faster muscle fatigue. After drunkenness in our muscles remains a greater amount of lactic acid than usual and therefore our body needs less time to be tired. Possible are the same, muscle aches and cramps. Hinders absorption of vitamins and minerals. Through urination usually out just useful vitamins and minerals we need to function normally. Increases the risk of injury. In the same way, extended recovery time. Reduces stamina. Organism for the production of energy required sugar in the bloodstream. The sugar is produced by the liver, into the blood stream releasing glucose. Alcohol lowers the body’s ability to produce this sugar (glucose), which is why people have less energy and are less durable. Hinders the production of glycogen. Glycogen is produced in the liver, which also breaks down alcohol, so it is very easy to conclude that alcohol consumption burden on the liver and thus reduces and slows the production of glycogen necessary for intensive muscle work.

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