muscle strains

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Since starting HST, I have become much more susceptible to muscle strains. I get them not only during training, but also in everyday situations of every kind. Normally they vanish after a couple of days, but they are still a major pain in the @$$, especially when the next squat/deadlift session is coming up.

I have already tried to adjust my training habits by warming up more diligently and switching SLDL for partial DL, but I'm still afflicted.

My nutrition mainly consists of low-fat dairy products and whole grains. I also try to include fruit and veggies on a daily basis, but I still have to improve on that. Are there any nutrients which help against muscle strains and cramps? Which foods should I add to my diet?

Thanks for your help!
 
You mean that you didn't experience these strains with another routine ?

If you are not a regular meat eater, magnesium deficiency may be a problem. A magnesium supplement might be indicated. You may also need calcium, this should be taken 3 hours or more before or after magnesium. Less likely is a low potassium level.
 
Thanks for your suggestions, micmic. I will check the multivitamin supplement I'm already taking and stock up on the minerals you mentioned if necessary.

Concerning your question: Yes, these strains definitely occur more often now. I think that has to do with the higher frequency of workouts. For years I used to train on conventional split routines and HIT routines, which means that each muscle got directly hit only once a week.

Still, I'm sure that I'm not "overtraining" now. I just do 1 set per exercise, and I feel only light soreness after workout days.
 
Your multivitamin will definitely have calcium and magnesium, but in infinitesimal quantities for an athlete. I think you should take 300mg of *elemental* magnesium (this is for example 3gr of Mono-Magnesium-L-Aspartate-HCL*3H2O) in divided doses. Also, 500-1000mg of calcium. If you are on a diet (especially a low carb one), then potassium suplementation is also necessary. Deficiencies in the above electrolytes are some common causes for cramps.
 
[b said:
Quote[/b] (flow @ Mar. 31 2003,9:51)]Since starting HST, I have become much more susceptible to muscle strains. I get them not only during training, but also in everyday situations of every kind. Normally they vanish after a couple of days, but they are still a major pain in the @$$, especially when the next squat/deadlift session is coming up.
I have already tried to adjust my training habits by warming up more diligently and switching SLDL for partial DL, but I'm still afflicted.
My nutrition mainly consists of low-fat dairy products and whole grains. I also try to include fruit and veggies on a daily basis, but I still have to improve on that. Are there any nutrients which help against muscle strains and cramps? Which foods should I add to my diet?
Thanks for your help!
Click to expand...
Lowering your carbs might help.
 
I just checked the multivitamins I'm taking, and they contain only 100 mg of magnesium. So I will get some additional supplementation just as you recommended, micmic :).

Bryan, you recommended to lower carb intake. I have already heard much about the positive effects of a diet which is low in carbs and high in protein and unsaturated fats, and this is the direction I want to go. I have already upped my protein intake to roughly fit the 1 gram per lb. of BW rule, and I take a tablespoon of fish oil every morning. I force myself to limit foods which are high in carbs, but sometimes a bowl of muesli with skim milk is just so convenient I can't resist ;).

Buying the supplement is just a short-term fix, I know. Maybe I'll succedd in the long term to lower carbs substantially.
 
define muscle strains. are you pulling muscles? do you feel like you tore something? does the area swell? turn purple? i have a natural solution but youre gonna laugh at me if i tell you. first answer my questions though. then i will bear your laughter. laters. :D
 
Kube, sorry it took me so long. Didn't check this section for a while.

By "strains", I mean nothing as serious as a tear - no swelling, discoloration etc. It's just painful to flex or stretch the muscle for a couple of days. I think of it as activated trigger points.

I've bought the magnesium supplement, and up to now, I have had no further complaints. But I'm still curious for your idea, kube!
 
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