While I'm slowly becoming obsessed with taking ultra long (by my previous standard) 70+ km bike rides, I'm waking up in the middle of the night with agonizing 30 to 60-minute calf muscle cramps.
The standard thinking is that muscular cramps result from a deficiency in Magnesium, Potassium, and Calcium (perhaps in that order). My diet was presumably already deficient in these three minerals. It's just that long rides unmask the problem.
Since I also need to eat a starch-rich snack halfway through increasingly longer rides, banana muffins seem to be ideal.
- The bananas provide plenty of Potassium,
- the milk provides enough Calcium,
- and of course the flour is the starch.
This misses the target on Magnesium. I have a hard time imagining putting black beans (as the top food source for Magnesium) in banana muffins.
How can I increase the Magnesium in banana muffins for endurance bike rides (and keep them palatable)?