UCAN UK January Update by Wendy Ralfe, triathlete

January 26, 2016


In the past I found that I was getting cramp a lot, so I started looking into it. Some advice said to eat brown rice, sesame seeds and humus, which did help a little.

I looked into it further and this is what I have found so far. I am by no means an expert, but thought this might help others that also get cramp often. Also I haven’t got cramp since.

This seems to work for me, but it does take some “listening to your body”, and understanding what it’s trying to tell you. So it may not be perfect for you and it may take some time for you to “tune in”.

There seem to be four main things, and if your levels are low for one/some of them you’ll have some/all of the following symptoms:

1. Low Calcium – (you need Vitamin D3 and K2 to absorb it properly)

  • cramps in calves, legs, feet

  • twitching

  • irritable

  • cough

  • depression

  • sleeping problems

2. Low Magnesium

  • weak feeling muscles (eg legs feel heavy when walking)

  • sleep problems

  • irritable

  • irregular heart beat

3. Low Potassium

  • fatigue – feel tired in head

  • cramping in calves or feet

  • constipated

  • nauseous

  • sugar cravings

4. Low Sodium

  • headaches

  • fuzzy thinking

  • fatigue

  • appetite loss

  • nauseous

By checking in with these, I know which my body is low on, and by keeping an eye on this, I haven’t had cramp since. I have also found that adding UCAN Hydrate (with plain UCAN) has been brilliant!!!

As an extra note, don’t forget to have electrolytes after training, you need to replace them and they help with recovery.

If you have found anything different or that works for you please let us know.

Until next time…

If you have any comments or questions, please email them ( ) and I or the UCAN team will answer them.  The questions and answers will then be posted on here, to help others.

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