Since four weeks I am suffering from muscle cramps all over my body, very slow recovery from sports (while on 100 - 150 gr. protein /day, high vit d. and zinc) 6 days later still soreness (!), tired, low energy, sleeping on daytime etc. No muscle cramps at night.
I figured out that I was probably short on Magnesium, since I eat a minimum of 600 grams of vegetables per day and sometimes use potassium-chloride salt instead of natrium-chloride salt as a taste-maker, potassium is probably not the mineral I am short of. So I decided to get some magnesium, magnesium-oxide for a week, 1 to 5 grams / day and it only helped a bit (yes to loosen it a lot).
Second and third week I got Magnesium-citrate and I am using about 0,8 - 1,2 grams / day and I am slowly improving, upped carbs as well a bit (fruit of course ;). I started to feel energized again and started to train again: I trained twice and now the cramps are back! Does it have to do with physical activity? How much do I have to supplement? I'm using opti-men multi 1-3 a day and I know that multivitamin usage tends to increase Mg usage, but I figured that 1,2 gram of mg-citrate should be enough to not experience worsening of the symptoms.
I am eating paleo 95% of the time, eating vegetables, eggs, meat, fruit and fish (in that order in grams). No diary. Not pastured or organic. Cheating is mainly when I eat with others and is mainly pasta / sugar.
Some other notes: I was hospitalized a while ago because of hyponatremia, that is natrium shortage. I make my own sport drink with natrium-chloride now to restore the sweated out natrium. I drink enough.
Another addition: I have some troubles with Hay-fever again, while when I started with paleo it was gone in only three days (!) while the pollen pressure of grasses was much higher than now. I never had hay-fever in september before :/
Another addition: my vitamin D level is probably somewhere around 180 nmol /liter.
All ideas / hints are welcome.
Have you tried topical magnesium on top of your oral supplementation? I'm currently doing some n=1 on the subject, as I had read (can't think of link offhand) that oral magnesium is poorly absorbed so I was giving topical a shot in addition to the oral. Wish I was farther along in the experiment as I don't have enough data . . .yet.
I actually did both, transdermal magnesium + unrefined sea salt in my daily water. And as well I force myself to drink at least 2 liters of water. I thought I drank enough but when measured it was below 2 liters.
You could just be low on sodium (I guess natrium in your language). Salt (natrium-chloride) is cheap. You don't need anything fancy, boring old salt. When I feel crampy or even stupid during or after a workout, I just do some salt water or just put some extra on my food and everything just starts to feel better. It's more that sodium and potassium have to be in the right ratios than anything else. Generally people get lots of sodium from their diet so the default advice is to supplement potassium. But often with paleo we are lower in sodium (because the kidneys are working correctly), so we may need both Na and K or sometimes just Na to stop the cramping.
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