I'm getting some cramping. What supplements should I be taking?

Magnesium
Potassium

Eat a banana baw

Water.

Hydration is the #1 issue with cramping. If that doesn't help, look at potassium, sodium, etc. I drink a little pedialyte post workout.

If all else fails try a full spectrum Vitamin E. I had horrible cramping in my legs, even worse in my feet for years. Tried everything and nothing helped, but I haven’t had any since I started taking a full spectrum Vitamin E. Most otc Vitamin E will simply be alpha-tocopherol...this one provides all -tocopherols and -tocotrienols. I don’t have anything to back it up other than it was an unintended benefit I’ve experienced since adding this. Cramps are totally gone.

Life Extension Gamma E

quote:

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No salt, sea salt and pink salt mixed in water. 

You have a hydration problem or electrolyte problem.

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It's amazing the ails I've cured just by upping electrolytes.

That recent big sodium study showed all-cause mortality was lowest at 5g of soduim per day (and of course table sale is around only 40% sodium), and that was on the average diet/exercise. People doing low carb and training hard need more. There's a small subsection of the population who --at least on the SAD -- should limit due to hypertension. But the across the board FDA recommended daily allowance of 1.5 to 2.3g is absurd.

And even better than No Salt is potassium citrate. Big bag on Amazon is pretty cheap and lasts forever even using several times a week during training.

I tend to get plenty of potassium from my avocado etc intake but if I'm running distance, swimming etc, especially in summer, I supplement. I stopped supplementing magnesium and it doesn't seem to bother me. It was messing w my stomach.

H2O

A lot of hydration is pre-activity prep. Drinking a ton of water in advance for a few days would be a starting point.

Then just any chance to drink during.

Lay off anything with a diruetic effect close to the race too. I take caffeine pills, and I'm always peeing after. No alcohol would also be good.

Potassium is usually the culprit for me, easy not get enough of it. I usually drink coconut water to bring up my daily intske.

And more water can actually lessen the electrolytes in your system

When running distance I use salt stick caps; friends I know use salt Sherpa. I also hydrate pre/post with NUUN. Nasty tasting until I started adding a crystal light type flavor packet to it.

My cramp issues were awful terrible excruciating calf cramps. These things helped.