Anyone watch their potassium? Having muscle spasm issues.

SHHitsKaty

Recently I just started training for this 45 flights of stair climb for the American Lung Association and I am really working my legs out more than I probably ever have in my life. The last two days, I've had muscle twitching/flutters in my legs, some times randomly and quits, other times it's lasted all day in the same spot every 20 seconds or so. I asked my trainer what he thought it was and he said it was likely an electrolyte imbalance and to eat a banana or drink Gatorade after work outs.

I hadn't really noticed before how little potassium I am actually getting for someone who works out pretty hard 4-5 days a week. I also thought that my daily multi vitamin had potassium in it and it totally doesn't, dumb assumption on my part.

I looked it up and the average the FDA tells you to have is 4,700 mgs for adults over 18 years of age and there are some days where I'm barely breaking 1,000 mgs.

Anyone else who really works out pretty hard/trains had this muscle spasm issue before? What do you recommend for getting more potassium in my diet besides a banana and some Gatorade?

Mouse_Potato

I have this very problem so I watch my potassium as closely as any other nutrient. I'm also pretty sure my BCPs mess with it as I never had a problem with cramping until I started taking them. Sweet potatoes have a lot of potassium as do spinach, yogurt, fish, and avocados. Coffee actually has a surprising amount as well. Nuts are a good but caloric source as is orange juice. On the weekends I usually down 12 ounces of Trop 50 so I can make it through my workouts without flopping on the ground like a carp.

BlueObsidian

I do try to watch my potassium, however it is difficult because potassium is not required on nutrition labels. You are probably consuming much more than you think, because most foods have at least some potassium, even if it isn't listed. Most produce has a good amount of potassium, so any fresh fruit that you enjoy can be swapped in. I also like coconut water for increasing potassium in the day.

This list is a pretty quick reference of what foods are high in potassium:
http://www.drugs.com/cg/potassium-content-of-foods-list.html

Reebee22

Taking a magnesium supplement is really good for muscle cramping and spasms works wonders for nervous tension and insomnia also if I were you I would up my potassium rich foods like bananas raisins etc if that doesn't help I'd take a trip to your doctor and and get a blood test to see what's going on taking a potassium supplement wouldn't hurt either

victoriannsays

low potassium, or hypokalemia isn't known to cause muscle twitches, but may cause spasms. http://www.nlm.nih.gov/medlineplus/ency/article/000479.htm

I often twitch, flutter and feel odd sensations in my muscles after exercise. I went to a neurologist and was dx with benign fasciculations or in plain English harmless twitches

victoriannsays

Taking a magnesium supplement is really good for muscle cramping and spasms works wonders for nervous tension and insomnia also if I were you I would up my potassium rich foods like bananas raisins etc if that doesn't help I'd take a trip to your doctor and and get a blood test to see what's going on taking a potassium supplement wouldn't hurt either

you should not supplement potassium without supervision from a physician.

babyblake11

it depends on your sodium intake.
the MFP goal set is like 3,700 on here i think.
i just make sure the balance is right. i feel fine just making sure im getting 1000mg more potassium than my sodium (although i rarely hit the sodium limit)

so for example, 1500mgsodium, 2500mg potassium

its your electrolyte 'balance' that is most important, but common sense prevails also.

this would obviously not be enough of either for an active person:
500mg sodium
1500mg potassium

healthygreek

My husband had a problem with muscle spasms in his calf after workouts. I had read that sublingual vit b12 helps with this and in fact it does eliminate them. When he's forgotten to take them for awhile they came back then stopped again with continued use. He also eats bananas but that alone didn't work.

SHHitsKaty

Thanks for all the great responses.

I heard not to take potassium supplements also unless you were on medicine that was causing your kidneys to not work as right or if you have kidney disease.

I prefer to do things the natural way anyway so I suppose I'll just start watching that a little better.

I've never really had this problem before (aside from the occasional random muscle spasm or charlie horse) but like I said, I've never really trained this hard before either. I'm likely using muscles a lot more and a lot harder that I've never really used much before aside from the daily light walking to and from point A to point B.

I was kind of worried when it started and hadn't stopped because I had never had anything like that before happen for an extended period of time. I wasn't sure if it was my muscle or something more serious, I tend to think the worst of things, lol.

SHHitsKaty

Is low potassium the same as an electrolyte imbalance or is that two completely different things? Because my trainer said that it might be an electrolyte imbalance and I wasn't sure if it was one in the same or not.

UKMarjie

http://potassiumrichfoods.com/potassium-rich-foods-list/

I am on a calorie reduced diet - 1300 - 1550/day (depending on work out day or rest day) and with the daily listing noticed my potassium was low. I was reading up about it and wondered if my general latent *****iness comes from a lack of potassium. Have been trying to up mine as well. I do the banana thing but also quite enjoy pistachio nuts (I can have them after I work out 1/2 cup is 280 calories). The list above is stuff I am trying to work into my cooking as I reckon the whole family could benefit from a boost - and the side beny of not having to live with a raving lunatic for a wife and mum can't hurt either.

I used to get the leg cramps after playing a few sides of soccer on a hot day - used to bike home afterward. Found that a banana and a glass of milk were the quickest way to get it to relax. Another thing is to relax the muscle cramp without forcing it (mine were mostly in my calf or feet muscles) I used to run something cold or pointy along the arch of my foot and the muscle would release because of the plantar reflex.

SHHitsKaty

Awesome, thanks!!

raeleek

Taking a magnesium supplement is really good for muscle cramping and spasms works wonders for nervous tension and insomnia also if I were you I would up my potassium rich foods like bananas raisins etc if that doesn't help I'd take a trip to your doctor and and get a blood test to see what's going on taking a potassium supplement wouldn't hurt either

you should not supplement potassium without supervision from a physician.

Seriously true. My sister works in dialysis, so people with kidney issues, and potassium supplements can fry your kidneys if not properly monitored. This is from the doctors she works with not just her opinion.

I would try to up your potassium. I know it doesn't work for all but it has helped me a lot with dizziness and muscles fatigue/twitches.

I have upped my intake of spinach, potatoes, pork, milk, low-sodium V8, broccoli, and cucumbers. Just give it a shot and see if it helps. If not, as the other poster mentioned, get your levels checked to make sure you're not depleted in other areas.

raeleek

Is low potassium the same as an electrolyte imbalance or is that two completely different things? Because my trainer said that it might be an electrolyte imbalance and I wasn't sure if it was one in the same or not.

Yeah potassium is an electrolyte. Also, if you're sweating a lot you could be depleting yourself of salt. I know that sounds odd but if you're eating fairly clean and then you're sweating a ton you could be low on sodium. It does happen and there are people who have to take supplements because the sweat so much out that they are low on electrolytes. Before I get nipped at, just check with your doctor if it keeps bothering you. Low levels can be as dangerous as high levels. All the best!

SHHitsKaty

Thanks so much for all the answers. The muscle twitching and spasms has seemed to stop now that I've taken a day off from the gym and rested as well as drank some Gatorade today.

If it seems to keep up, I'll consider a trip to the doctor but for now I'm gonna try and eat some bananas, up the milk, etc.

lilac67

On occasion, I get spasms. They are usually the ones that wake you in the middle of the night and in my legs. I grab pickle juice, I know, it sounds weird but even NFL coaches suggest it. About a 1/4 a cup and within 5 minutes, they are gone. It might even be a good preventative to eat a couple of dill pickles a day.

*typo

blu_meanie_ca

Most drug stores should have a powdered eletrolyte product in the flu aisles. It's the same salt/sugar in those as it is in an actual sports drink (not an "energy" drink). They travel easy for days when you sweat your *kitten* off. Calcium supliments are also good for avoiding muscle cramps.

Docmahi

Recently I just started training for this 45 flights of stair climb for the American Lung Association and I am really working my legs out more than I probably ever have in my life. The last two days, I've had muscle twitching/flutters in my legs, some times randomly and quits, other times it's lasted all day in the same spot every 20 seconds or so. I asked my trainer what he thought it was and he said it was likely an electrolyte imbalance and to eat a banana or drink Gatorade after work outs.

I hadn't really noticed before how little potassium I am actually getting for someone who works out pretty hard 4-5 days a week. I also thought that my daily multi vitamin had potassium in it and it totally doesn't, dumb assumption on my part.

I looked it up and the average the FDA tells you to have is 4,700 mgs for adults over 18 years of age and there are some days where I'm barely breaking 1,000 mgs.

Anyone else who really works out pretty hard/trains had this muscle spasm issue before? What do you recommend for getting more potassium in my diet besides a banana and some Gatorade?

I tend to not read what other people post about electrolytes so I dunno if you have had these suggestions in this thread or not. Other medications can mess with potassium - say if you were on a antibiotic course or something. To actually deplete your potassium through diet acutely like that is very difficult, your body is good at compensating.

when people are potassium affected to the point that it causes muscle weakness it usually has some confluence of medication or kidney dysfunction - that being said I'll give you the answer tons of other people have probably done allready. Eat some bananas if you are really concerned, and go see your doctor before you start taking any potassium supplements - because even though you could buy a supp OTC the dosage may not be adequate if you are actually potassium depleted.

TLDR: eat bananas/go see a doctor

pumalama

there are many lists of potassium-rich food available online.
I also use salt that contains potassium. I use it for cooking instead of regular salt.

mhotch

I tend to not read what other people post about electrolytes so I dunno if you have had these suggestions in this thread or not. Other medications can mess with potassium - say if you were on a antibiotic course or something. To actually deplete your potassium through diet acutely like that is very difficult, your body is good at compensating.

when people are potassium affected to the point that it causes muscle weakness it usually has some confluence of medication or kidney dysfunction - that being said I'll give you the answer tons of other people have probably done allready. Eat some bananas if you are really concerned, and go see your doctor before you start taking any potassium supplements - because even though you could buy a supp OTC the dosage may not be adequate if you are actually potassium depleted.

TLDR: eat bananas/go see a doctor

^^ This^^

DO NOT take supplements . I guarantee, in the absence of any other medical problems, your electrolytes are balanced. Potassium info is not always on the labels, but may be present in the food. If you are eating healthy, your potassium will be fine.

SHHitsKaty

The flutters/spasms in my leg only lasted about two days after giving my legs a rest from my leg workouts and training for my climb. I think it's just a combination of a hard work out and also my left leg/arm are not as strong as my right leg/arm because I'm right handed (everyone has a dominant side). The leg work outs he had me doing to train for my climb were INTENSE.

My trainer explained it to me in a very medical ridden terminology explanation that I'd never be able to explain here. Basically, something about my muscle memory, muscles that are being worked that haven't been before, nerves, etc. Considering it stopped, I'm not that worried and just have started to grab a Gatorade after an intense workout that leaves me feeling super drained and my muscles feeling like rocks.

I did 30 flights of stairs up AND down carrying a 20 lbs kettlebell in 13 minutes Sunday night and experienced no cramps, no spasms or flutters, so I think the muscles are getting used to it.