Ive been working out for about 3 months now, but have never really stretched at all during this time span. Latley ive been noticing my legs are cramping up fast from running even short distances, like around a baseball diamond, or running 40 yard dash. Ive read all thoughts of things on here like how static streching is bad if your trying to gain mass, and why it can be good. I just need some streches that will prevent cramping. Thanks
Stetches to Pre3vent Cramps
- Thread starter Jake 85
- Start date
Also, look into purchasing a foam roller: runners tend to become very tight in the legs, especially at the side and front of the thigh (lateral aspect, IT band, vastus medialis) as well as the calf (gastrocs, soleus, peronials) and self-myofascial release with a foam roller will help a lot towards making you feel better.
What is your diet like? Chronic cramping can often be a sign of poor nutrition and electrolyte imbalances, too.
What is your diet like? Chronic cramping can often be a sign of poor nutrition and electrolyte imbalances, too.
Ahh,diets alright but nothing great. Heres an example
Breakfest- 6:00 Cereal, bannana or other piece of fruit
9:00- Peanut butter sandwich, or hamm and turkey sanwich, protein bar, cheese stick
Lunch 12:00- whatever crappy lunch school has that day. but i always have a salad and piece of fruit.
Afterschool snack: 2:30 bagel and cream cheese,cashews or other nuts
Workout
Postworkout
rotein shake, vegetable or fuitSupper: Usually a salad with some type of meat, rice
Before bed snack: mix it up here, usually i give in here and have a couple bites of ice cream or something.
Is my diet the problem?
Electrolytes are in gatorade right?
Ahh,diets alright but nothing great. Heres an example
Breakfest- 6:00 Cereal, bannana or other piece of fruit
Low on protein and complex carb. Breakfest is HIGHLY important in that it allows your body to refill after possibly being empty for most of the night. You MUST eat a good breakfest. Cereal will not cut it no matter what brand/type it is.
9:00- Peanut butter sandwich, or hamm and turkey sanwich, protein bar, cheese stick
Prepackeged turky in most cases is full of compounds that convert to nitrosamines in the body. Protein bars are usually full of junk. Cheese sticks arn't great. Peanut butter sandwich isn't all that bad however make sure its whole grain and void of any little nasty ingredients.
Lunch 12:00- whatever crappy lunch school has that day. but i always have a salad and piece of fruit.
Missing protein and and complex carbs again. Prepackage your lunch and bring it to school.
Afterschool snack: 2:30 bagel and cream cheese,cashews or other nuts
Workout
Keep the nuts and cheese and toss the bagel an cream
Postworkout
Fruit's are actually very poor PWO's. Many people them with their protein shake unaware of how fructose is digested.
Supper: Usually a salad with some type of meat, rice
Fats,Fiber, and protein should be what a dinner is comprised of. If carbs are used at all they should be complex. Remember your last meal of the day has to last until morning. So a dinner made nearly entirely of protein,fat,fiber will be your best bet to ensure slow and long digestion throughout your sleep.
Before bed snack: mix it up here, usually i give in here and have a couple bites of ice cream or something.
Try some type of cheese and nuts in place of that...
Is my diet the problem?
Electrolytes are in gatorade right?
Sodium and potassium are likely your biggest concerns. From looking at that brief diet run down it looks like your low on potassium. Try adding an avocado into your diet either through your salad or raw. Their full of "healthy" fats and potassium.
Read bold, just a few suggestions to help mold your current diet.
revised diet
breakfest- eggs, pita bread penut butter
9- penut butter sanwich on whole grain, bananna
lunch- same as before, gonna bring a scoop of protein with me
afterschool- nuts, bagel
pwo- protein, shake, some plain pasta
supper-what ever i have
before bed- nuts, couple piecese of cheese
how does that look. and may i ask how fruit is digested?
breakfest- eggs, pita bread penut butter
9- penut butter sanwich on whole grain, bananna
lunch- same as before, gonna bring a scoop of protein with me
afterschool- nuts, bagel
pwo- protein, shake, some plain pasta
supper-what ever i have
before bed- nuts, couple piecese of cheese
how does that look. and may i ask how fruit is digested?
better, Still though i would suggest you cook and bring something to lunch. Your going into your workout unprepared in terms of nutrition. How bout cooking up some chicken breast with some type of veggie or grain. Then take this to school and have a decent meal.