1.Track your outdoor sports activities with mywellness
Mywellness can also be integrated with the most popular wearable devices and tracking applications such as Apple Health, Runkeeper, Strava.
2. Muscle cramps: causes and prevention
Causes of cramps
The hypothesis of sweating
3. Two strategies to prevent cramps
- drink in the 24 hours before the competition and take about 500 ml of water around the 2 hours before the start of the game. It is also necessary to add to that water the minerals that are lost through sweat (sodium, chlorine, potassium, and magnesium). Although it is not possible to stock up on water or minerals in the body, you can be sure that you will arrive at the beginning of the game without any deficiencies in either one or the others. In the last 12-24 hours, it is also good to refrain from consuming alcoholic beverages; in fact, they tend to cause the loss of water and minerals.
- 2. Important factors in the prevention of cramps are regular training and regular practice of stretching, especially at the beginning and end of each training session, especially in those muscles that are most prone to the development of cramps.
4. Match in the evening: strategies to promote sleep
- Supplements magnesium: this mineral seems to promote the quality of sleep thanks to its ability to relax the muscles and regular neurotransmitters that send positive signals to the central nervous system, also regulating the synthesis of melatonin, the wake-sleep hormone; some studies suggest to enjoy this benefit that you need to take about 200 mg of magnesium.
- Vitamin C: if you are supplementing this vitamin, it can be preferable to take this at breakfast or lunch. It has an energising action on the cells, a real burst of energy, thus it’s better to avoid it in the evening hours.
- Do not miss carbohydrates in your dinner. Its absence can lead to sleep disturbances, an early wake-up call, and increased stress. Some sources of protein, then, seem to stimulate a better quality of sleep as they are rich in tryptophan, an amino acid that the body uses to produce serotonin and melatonin. This is the case with chicken meat, egg white, cod and fish in general, but also with soya.
- Finally, the choice of fats and their quantity also affects night-time rest: avoid an evening meal rich in fats, especially saturated fats, which reduces total sleep time. Excellent, however, the extra virgin olive oil rich in polyunsaturated fatty acids, beneficial to health and useful for seasoning dishes.
- If you cannot consume food, replace this meal with protein powder to be diluted in cow's milk or soy or oat. The substances contained will be valuable both to promote sleep and to increase the efficiency of the phase of nocturnal muscle recovery. Even more important if you have more matches the next day.