I hope this isn’t a stupid question, but what does the white residue on your skin and clothing indicate during & after training/races?
Dehydration?
Too much/too little sodium/electrolytes?
I’m wondering because I’ve have been cramping in my legs/calves/feet for sometime now. I really have to figure this out. Got to the point in Master’s swim this week where my legs basically seized up in the middle of the pool.
I eat a very healthy diet (whole foods), don’t drink, drink tons of water. Eat 6 meals/day, practice proper pre/post training nutrition. The only thing I can think of is I do watch my sodium intake. I get it with my supps., but really minimal in my diet. Could this be it?
If the sweat smells like amonia (urine like smell) you are not getting enough carbs and maybe too much protein
For the white residue, i don’t think you can eliminate this but you can replace the sodium you lost with electrolite pills. Currently I switched to Powergel with 4 times sodium and solve the pill popping dilemma.
Well if you have cramping and white residue… it is a no brainer!!! Get some sodium pills i don’t know if you can actually “overdose” on them but follow the suggested dose and play with it untill you feel better.
In my last race (Pacific Crest 1/2IM) I was covered at the end of the race. It was in the low 90’s and made the run a mental test, not just physical.
I used Hammer products during the race (Perpetuem, Hammer Gels & Endurolytes) and had it dialed in based off training. But you never know what the race conditions will be. The hills on the bike got me. When I got to the run I knew I had to mentally strong.
I talked with some of the vendors at the Expo the next day and it was suggested that I try Succeed Caps instead of Endurolytes (he had the same problems I had and it was something he got good results from). I will use them for IMAZ '07 along with Gatorade Endurance/Carbo Pro & GU gels (this is what will be supplied at the race).
I like Powerbar products and the new Powergel formula will be part of my training nutrition after IMAZ.
I hated powergel, too hard to gulp, no taste, too sweet. now it is runny like water, added sodium helps with the sweet taste and can be mixed with water.
I can’t believe that I’m saying this, b-b-b-b-but sw-sw-swimfan is right (wow that was hard)
you are sweating alot of salt. Call it what you want, but salt is what it is. I bet you are watching your sodium intake, or limiting your sodium intake by way of your strict diet. you need to get more salt. Salt is not evil, it is essential. The only reason it has a bad name is because frozen meals have enough salt for an Ironman on race day but couch potatos eat them for regular meals.
Add salt to your diet. You don’t need a pill, just add it to your meals. If you are cooking for yourself a pinch of salt in EVERTHING you cook is a good idea (I do recommend sea salt or Kosher salt). If you still have problems then think about the supplements.
your food will taste better and your body will thank you
Actually been adding sea salt to my food since my pool incident on Thursday. My legs are still sore from the cramping. It has definitely made me reconsider my feelings towards sodium. I have a run & swim workout this morning so I hope I can tell a difference, even this early. We will see, but I’m definitely won’t hold back the salt when I’m preparing my food. Just think, I get to experience all my “new” favorite meals all over again. Thanks for the info.
1 - I agree with the above posts: A white crust after a bike or run workout is the sodium and minerals from sweating, and lots of it. Salt in your meals, electrlyte capsules, Gatorade Endurance will help.
2 - no one mention my solution to cramps while swimming: calcium. Despite drinking plenty of milk, eating cheese, and the rest of a healthy diet, I supplement with ~1000mg per day. Otherwise my feet and calves cramp while swimming. And once they start, it is no more than a couple 100’s before one of the locks up hard, forcing me to stop.
3 - pay attention to hydration levels as well. Good, old-fashioned dehydration cause cramps too. If you are drink enough water and/or sports drink, then look to the other causes.
