An Auckland based Dietitian (dietician) (West Auckland). Specialising in Diet for Sport, Diabetes, recovery, training nutrition and weightloss.
Today I noticed on twitter a reference to this study, about the use of magnesium to treat muscle cramps.
It is an interesting topic. I know alot of people at different gyms where I have trained swearing by certain treatments for muscle cramps. One of these being the use of magnesium supplements.
What does this study mean?
So what does the science say about this. It is interesting to note "Magnesium supplements are marketed for the prophylaxis of cramps but the efficacy of magnesium for this indication has never been evaluated by systematic review". Never been evaluated? Well Im glad that they decided to do this!!! So they went about doing a meta analysis. This basically means that the reviewers found the most robust studies and put them together to give an over all idea and indication of a result. In this case being Does magnesium actually work to treat cramps. Well the results are a mixed bag. They ended up looking at it from 3 differing perspectives. One being cramps in exercise, another cramps in the elderly and finally cramps in pregnant woman. The results were that they found it to have no real effect on cramps in the elderly. They did not have enough studies or data of the right nature to determine its effectiveness in Exercise related cramps. And it seemed that it was a similar case in pregnant woman. With some conflicting studies, meaning more research is needed to determine its effectiveness on pregnant woman.
So what foods have magnesium ?
By Eating a wide variety of legumes, nuts,seeds, whole grains, and vegetables will help you meet your daily dietary need for magnesium. Bran is also really high in magnesium. The recommended daily intake is 420mg a day for males and about 310mg per day for females. Just 100gm of squash or pumpkin seeds will give you a little over 500mg of magnesium A bran muffin is another way to get a good hit of fibre and magnesium!
So I go into the tea room at work in the hospital and what is it I see on the table! This delicious looking cake. Typical nurses! Now here is the thing, I have been ridiculously busy lately. I haven't been able to exercise much at all so the weight is creeping up. Well I had to decide do I partake in this food or do I stick to my guns and grab my coffee and leave it alone. I can happily say that I left it. But its a common situation. when your trying to put in the good work at the gym and eating healthily through the week . It can only take the odd cake to undo some of your good work.
I think its important to keep things in perspective though. Yeah ok, if you ate that bit of cake it might set yo back on your days goal but not the weeks, or months or the over all goal. You can always even it out by increasing your exercise later. So no need to beat your self up about it. As I always say its better to bend than to break.
Far to often I have heard of people with the strictest diet regime who have a blow out and then say stuff it and don't continue on with the good work. Well I say just keep your overall goal in perspective and although you may hit the odd bump in the road you can still get to where your going.
One of the best ways to stop hitting to many bumps like this cake is to plan. Plan ahead, make sure you have healthy snack options with you or that you know where to get some. Too easy !!!
Another thing is to just have a smaller piece, its not something Im too good at but many people I know can use this method effectively.....take a quarter of a piece. Also too easy :)
So ill keep you updated as I try to keep my weight at a decent level as I lead in to my second Auckland Marathon....I know its 5 months away but I want to beat last years time which was fairly average.
Another diet that I have heard alot about is the HCG diet, where you actually pay money to to starve yourself and consume a Homeopathic version of a hormone (water) to acheive miraculous results. Once again I found a great fact sheet about this diet and a few other quick fix scam diets. I ve also attached a link so you can find a bit more information from a doctor who has put together a nice summary of the scientific facts
Here is a link to a fact sheet
Here is a link to more information
Recently I've been asked by friends about some "quick fix" diets and I often get asked about the newest fad diet going around, which is nearly always sold for profit, comes with a gimmick and has many testimonials to back it up but very little real science. Well I found this little fact sheet on " how to spot a quack" and I'd say the more people who read it the better informed you will be on making the right choices .
See what you think. http://nzherald.co.nz/lifestyle/news/article.cfm?c_id=6&objectid=10884854
Check out this link and some interesting information about vitamin D
I recently put up on my Facebook page a link to some research about keeping Hydrated. Just a loss of 2% of your body weight in fluid can really impact your ability to perform. You want to train at your best, so stay hydrated! Here are a few tips to help you acheive better hydration
If you have any others or you use some of the tips on this list Leave a comment and let me know.