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Avatar universal

My legs &' feet start to twitch when I am exercising, why?

My legs and feet start to twitch like crazy and makes me feel like I'm about to get a cramp there sometimes. I do stretch &' do warm up/cardio before I workout, btw. Any answers would be helpful, thank you &' have a good day!
6 Responses
Avatar universal
Twitches are very common in the calf, hamstrings and quadriceps, and are essentially low-grade cramps. Unlike cramps, however, muscle twitches are not painful and usually only last for a few seconds, although they might re-occur during a period of several hours.
Common causes include dehydration, muscle fatigue, electrolyte deficiencies and lack of a proper warm-up and stretching routine. In some cases, the twitching is a result of overdosing on a drug, particularly caffeine, or is the side effect of a prescription medication. Less commonly, a nervous system disorder or other underlying medical condition is to blame.
Massage and stretch the affected muscle can help relieve the twitching. Resting the muscle and taking a hot bath can also help relieve the twitch.
Drink plenty of water before, during and after exercise. Hydrating after exercise with an electrolyte-enhanced sports drink can also help. Make sure you eat a nutrient-dense diet that contains plenty of electrolytes, particularly potassium and magnesium. Warm up before exercise and gently stretch your muscles, both after your warm-up and after exercising. Avoid drinking too much caffeine before exercising. Exercise at a steady pace, and make gradual changes to your regimen, avoiding sudden jumps in duration or intensity. Don't push your muscles to the point of fatigue, and stop exercising if your muscles get tired or sore. Talk to your doctor about any medication you are taking to ensure twitches are not a side-effect.
Avatar universal
Thank you so much for all the information!
Avatar universal
Agree with all of the above except the sports drink -- they have too much sugar, which causes inflammation.  You can get all the electrolytes you need from food or just take a supplement, which is what a sports drink is with sugar added.  
Avatar universal
Should say, an exception would be a sports drink that contains electrolytes but also a lot of protein to counteract the sugar.  Gym actually has a lot of recipes for such drinks he posts sometimes.
Avatar universal
                                 Muscle Builders

Very Berry Super Shake
Blend This
12 oz. water
1 fistful of spinach
2 cups frozen mixed berries
½ cup plain low-fat yogurt
2 scoops vanilla whey protein powder
1 tbsp walnuts
1 tbsp ground flaxseed
Stats: 500 Calories, 57 g protein, 54 carbs, 14 g fiber, 11 g fat

Chocolate Cherry Awesomeness Super Shake
Blend This
12 oz. water
2 scoops chocolate whey protein
2 cups of sweet dark cherries, pits removed
1 fistful spinach
1 tbsp walnuts
1tbsp ground flax
1 tbsp dark cocoa powder
Stats: 530 calories, 56 g protein, 13 g fat, 47 carbs, 9 g fiber

Chocolate, Peanut Butter, and Banana Shake
Blend This
12 oz water
2 scoops chocolate whey protein
1 banana
1 fistful spinach
2 tbsp peanut butter
1 tbsp cocoa powder
Stats: 585 calories, 59 g protein, 22 g fat, 38 carbs, 8 g fiber

                 Healthy, Protein-Packed Smoothie Recipes

BLEND THIS:
12 oz water
1 cup spinach
2 cups frozen mixed berries
1/2 cup plain low-fat yogurt
2 scoops vanilla protein powder
1 tbsp walnuts
1 tbsp ground flaxseed
500 calories, 57 g protein, 54 g carbs, 14 g fiber, 11 g fat

BLEND THIS:
12 oz water, milk, or yogurt
2 scoops vanilla flavored protein
1 apple, core removed, and sliced into wedges
1 cup of spinach
2 tbsp of almonds
¼ cup of uncooked oats
Ice as needed
Cinnamon to taste
535 calories, 58 g protein, 13 g fat, 46 g carbs, 9 g fiber (accounts for using water as the fluid instead
of milk or yogurt)

BLEND THIS:
12 oz water, milk, or yogurt
2 scoops chocolate flavored protein powder
1 banana
1 cup of spinach
2 tbsp of natural peanut butter
1 tbsp cacao nibs or dark cocoa powder
585 calories, 59 g protein, 22 g fat, 38 g carbs, 8 g fiber (accounts for using water as the fluid instead
of milk or yogurt)

BLEND THIS:
12 oz water, milk, or yogurt
2 scoops vanilla or strawberry flavored protein powder
1 banana
1 cup of frozen strawberries
1 cup of spinach
2 tbsp of ground flax
490 calories, 55 g protein, 9 g fat, 47 g carbs, 11 g fiber (accounts for using water as the fluid instead
of milk or yogurt)

Try doing a search in my journal for smoothies!
Avatar universal
Wow so much things I've learned today! Thanks to you both. I apperciate it!
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Avatar universal
Arlington, VA
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