I have had low intensity random muscle cramping throughout my body. It has been on and off since going low/lower carb at least 5 years ago. They’re not debilitating, but they aren’t optimal either. So time for a few months of using myself as a test subject…again!
I spent 1 day researching and the next 62 days testing and documenting supplements and life events. According to my research, cramps on lower carb are normally an electrolyte imbalance. Cramping in general can be caused my muscle or lifestyle stress as well. So I’m stating with the following supplementation and see what it does:
- Potassium: 3,000-4,000 MG (already getting at least 1K per day, so need another 2,000-3,000. Getting it via Potassium Gluconate Powder)
- Magnesium: 300-500 MG (3 Magtein Capsules throughout Day and 3 ZMA at night 30-60 minutes before bed)
- Sodium: 3,000-5,000 MG (2 Tsp in water and bone broth throughout the day)
- Day 1, Monday, February 11, 2019 Started experiment. Taking Magnesium and Sodium. Ordered Potassium Gluconate.
- Day 2, Tuesday, February 12, 2019 Noticed I was feeling tired in afternoon after taking 3 Magtein around lunch time. Supplemented some caffeinated coffee. This is usually a cramping trigger for me. I noticed no cramping like I usually would though.
- Day 3, Wednesday, February 13, 2019 Changed to 2 Magtein in morning and 1 in afternoon seemed to take care of afternoon sleepies, but still supplemented with caffeinated coffee “just in case”. No cramping after affects and muscles seem more resilient and pliable without cramping.
- Day 4, Thursday, February 14, 2019. At sensibly at SAP omelet and salad. Had decaf coffee for dessert. No cramping today. I think it’s working!
- Day 5, Friday, February 15, 2019. Pushed it a bit today to see if I could invoke cramping. I still can, but it’s much easier to relax out of and control.
- Day 6, Saturday, February 16, 2019. Beginning Potassium Gluconate Powder today. Going to do 1 rounded teaspoon (about 4x recommended on bottle – should be about 700MG Potassium) and see how it goes. Note – not following directions on bottle. Going beyond for my personal experiment. Had 2 rounded teaspoons throughout the day with no issues. Worst cramping day, but have been really pushing it and also did infrared sauna today.
- Day 7, Sunday, February 17, 2019. 2 rounded teaspoons of Potassium Gluconate. Still cramping, but pushing hard. Sprinted today. Went well. Also got new treadmill today.
- Day 8, Monday, February 18, 2019. Upped to 3 rounded teaspoons of Potassium Gluconate. Doing full movements that “invite” cramping. Cramping seems to go away more quickly with fewer after affects.
- Day 9, Tuesday, February 19, 2019. Beginning mobility practice today to push muscles and check cramping. Will keep the 3 servings of 1 rounded teaspoon of Potassium Gluconate throughout the day. Taking 2 Magtein in morning and 1 in afternoon is working well. 1 Glucosamine and 3 ZMA before bedtime is going great too. I have had no night cramping and no issues cramping when waking up in the morning either.
From this point forward, I’m just going to document changes and observations.
- Day 19, Friday, March 1, 2019. Ok, I’ve pushed hard lately. REALLY hard, and my cramping is minimal. I’ve even had 3 nights of diminished sleep where my cramping did increase, but still way better than it ever has been before. My current plan is to begin cutting my supplementation down to find the minimum effective dosage at either the 21 or 28 day mark.
- Day 23, Tuesday, March 5, 2019. Had a low water day and only 6 hours total sleep last night. Had cramping today. Was thirsty. Only took 2 Potassium Gluconate servings, other supplements remained the same.
- Day 24, Wednesday, March 6, 2019. Drank lots of water and got enough sleep. Back to almost no cramping.
- Day 25, Thursday, March 7, 2019. No cramping and 2 Potassium Gluconate servings. Have increased water/salt intake.
- Day 27, Saturday, March 9, 2019. Friend’s birthday party, ate hibachi and stayed up very late. Had rice and soy sauce.
- Day 28, Sunday, March 10, 2019. Recovering from birthday party food and staying up too late.
- Day 31, Wednesday, March 13, 2019. Fully recovered from weekend birthday party. Have noticed that cramping now seems more related to lifestyle factors (increased stress, lack of very regular movement, and/or insufficient rest/sleep) than eating.
- Day 33, Friday, March 15, 2019. Stressful day, more cramping. Can now verify that for me, lifestyle is the current factor for cramping.
- Day 35, Sunday, March 17, 2019. Ran a 5K for speed today 27:23 (1:10 slower than my lifetime best!).
- Day 38, Wednesday, March 20, 2019. Cutting down Potassium supplementation to 1,000 MG (Maintaining source as Potassium Gluconate Powder)
- Day 45, Wednesday, March 27, 2019. 1 Week after cutting down Potassium and no additional cramping
- Day 61, Thursday April 11, 2019. Only slept for 3.5 hours and had a long work day. Only cramping was from my workout due muscle failure.
- Day 62, Friday, April 12, 2019. Last day of experiment, feeling great! Busy day again and no cramping.
The last 62 days have been an eye opener for me. I feel that I was able to correct some deficiencies in my supplementation. My workout quality (intensity) has gone up and musculature cramping has gone down. The biggest takeaway for me has been that lifestyle stress factors affect me far more than nutrition does. Lesson learned an appreciated!
That’s it! Thank you for reading! If you’re looking for more help in optimizing your own life and would like to engage my services, feel free to contact me.
Wishing you happiness, health, and success!
-Gregg
