In this guide you will 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. More information in the guide: Sports Hydration
Altered neuromuscular control : Due to fatigue, excitatory/inhibitory signals in the spinal cord become unbalanced, causing uncontrolled contraction.
Contributing factors : Heat, humidity, overexertion, poor physical condition.
There are a large number of evidence- based guidelines that will help us to 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 appears: the most effective relief technique.
- Plyometric exercises and strengthening to improve neuromuscular control .
Complete hydration
- Drink before, during and after exercise to avoid losses >2% of body weight.
- Use beverages 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: support for recovery
- It can reduce post-exercise pain and support performance.
- There is no evidence to support its use during exercise in large quantities.
Electrolyte-rich diet
- Nuts, leafy greens, seeds, dairy products, legumes, and whole grains.
Conclusion
Proper hydration, including the right combination of water, carbohydrates, and minerals, is essential for athletic performance and recovery. Selecting the right sports drink based on the intensity and duration of exercise can make all the 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 enhance athletic performance. Discover our full range of hydration products 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
- ISO Drink : Sodium, potassium, magnesium, and calcium. Effectively hydrates during demanding sessions.
- GLUT5 Drink: Carbohydrates and sodium. It hydrates properly but provides extra energy that helps athletes avoid excessive fatigue.
Conclusion
Preventing cramps isn't a matter of luck: it's a matter of strategy. If you want to train without interruptions and perform at your best, stay hydrated, stretch properly, and use quality supplements.
→ Discover Fanté products that help you avoid cramps and improve your performance in every session.
FAQs
Is magnesium the only thing that helps with cramps?
Do bananas help?
When should I take Fanté products?
Literature
- Garrison SR et al. “Magnesium for skeletal muscle cramps”: review concludes that oral magnesium supplementation does not show significant clinical effectiveness in idiopathic (elderly) cramps or exercise-associated cramps
- Reid DWP et al. “An Evidence-Based Review of the Pathophysiology…” (PMC 8775277): points out that many athletes and professionals overestimate the role of hydration and electrolyte tablets, and recommends addressing cramps from a multifactorial perspective
- Schwellnus MP et al. “Serum electrolytes in Ironman triathletes with exercise-associated cramping” (PNAS): observes low post-race sodium concentration in athletes who suffered cramps, suggesting a link between dehydration and exercise-associated cramping.
- Minetto et al. “Origin and development of muscle cramps” (Exercise & Sport Sci Reviews, 2013): proposes a neural origin (alterations in neuromuscular control) rather than solely an electrolyte deficiency
