Avoid cramps and improve your performance

In this guide, you'll discover the causes, proven solutions , and how to integrate Fanté products to prevent them.

The main causes are:

Hydration and electrolytes : A lack of water and salts (sodium, potassium, calcium, magnesium) can predispose you to cramps. For more information, see the guide: Sports Hydration.

Altered neuromuscular control : Due to fatigue, it unbalances excitatory/inhibitory signals in the spinal cord, causing uncontrolled contraction.

Contributing factors : Heat, humidity, overexertion, poor physical condition.

There are numerous evidence- based guidelines that will help us develop the right strategy tailored to our needs to prevent cramps and thus improve our energy delivery and performance.

Stretching and specific training

• Static stretching when a cramp occurs: the most effective relief technique.
• Plyometric and strengthening exercises to improve neuromuscular control .

Comprehensive hydration

• Drink before, during and after exercise to avoid losing >2% of body weight.
• Use drinks with sodium, potassium, calcium and magnesium.

Personalized hydration

• Weigh yourself before and after training to estimate sweat loss.
• Adjust the drink according to duration, intensity and temperature.

Magnesium: recovery support

• It can reduce post-exercise soreness and support performance.
• There is no evidence of use during exercise in large quantities.

Diet rich in electrolytes

• Nuts, leafy vegetables, seeds, dairy products, legumes, and whole grains.

Conclusion

Proper hydration, including the right combination of water, carbohydrates, and minerals, is essential for performance and recovery in sports. Selecting the right sports drink based on the intensity and duration of exercise can make a difference in an athlete's performance.

At FANTÉ, we are committed to offering products that meet these specifications, such as our GLUT 5 DRINK , designed to provide optimal hydration and improve athletic performance. Discover our entire hydration range and boost your performance to the highest level.

How to use: before, during and after

Phase	Key strategies	Recommended Fanté products
Before	Hydrate 2 hours before + dynamic stretching	GLUT 5 Drink
During	Hydration every 15-20 min + balanced electrolytes	ISODrink
After	Recovery 1 hour after exercise + magnesium + full meal	Glycogen Recovery Drink

Fanté products to prevent cramps

1. ISO Drink : Sodium, potassium, magnesium, and calcium. Effectively hydrates during demanding sessions.
2. GLUT5 Drink: Carbohydrates and sodium. It provides adequate hydration but also provides extra energy, helping athletes avoid fatigue.

Literature

1. Garrison SR et al. “Magnesium for skeletal muscle cramps”: review concludes that oral magnesium supplementation does not show significant clinical effectiveness in idiopathic cramps (elderly) or exercise-associated cramps
2. Reid DWP et al. “An Evidence-Based Review of the Pathophysiology…” (PMC 8775277): notes that many athletes and professionals overestimate the role of hydration and electrolyte tablets, and recommends addressing cramps from a multifactorial perspective.
3. Schwellnus MP et al. “Serum electrolytes in Ironman triathletes with exercise-associated cramping” (PNAS): Low post-race sodium concentrations observed in athletes who experienced cramping, suggesting a link between dehydration and EAMC
4. Minetto et al. “Origin and development of muscle cramps” (Exercise & Sport Sci Reviews, 2013): proposes a neural origin (alterations in neuromuscular control) rather than just electrolyte deficiency.