Looking at this, I can't really see that you are getting protein? Are you a vegetarian by any chance?
No I'm not a vegetarian, I eat meat of all kinds also. I like to think I have a reasonably balanced diet and also eat junk foods like most people. No diet following, just eating.
Feline, I accept what you are saying and it has occurred to me that maybe I'm simply not drinking enough while on the bike, this is something I will do my utmost to correct as I do actually sweat a lot during exercise, always have. I am taking the magnesium supplement daily which has stopped the night cramps and the ones which occur for no reason while watching telly. These are weird really, mainly in my feet and toes but occasionally in my calves, now all gone
My only problem now is when riding the bike for a reasonable distance > 50 miles or about 4 hours or so at my slow speed. I know when cramps are evident they either start by a feeling of a bubble lodged in my right calf muscle which if ignored then can either start in my other calf or quads and/or hamstrings together. The feeling is that the muscles are not relaxing after each contraction phase on the pedalling stroke.
It may seem I'm putting up defenses in taking supplements, I'm not, I simply am trying to sort my problem the best I can and if in doing so, others can benefit, then all's good. I wholly welcome all contributions as it's best to have other opinions.
Next bike rides are hopefully going to be in the region of 50 miles plus and next one will be without supplements, just cordial water pinch of salt and food, with emergency electrolytes on board just in case.
Ooh I nearly forgot, about 2 years ago I was diagnosed with arthritis in my right hip with quite a severe movement limitation due to sitting behind a desk for the last 25 years and not enough exercise, hence the cycling, which seems to ease the arthritis. On occasions the arthritis flares up and is painful where I normally take an ibuprofen which eases it back again. While I have been taking the daily magnesium since about last October/November for my cramps, I am now experiencing less flare-ups of the arthritis also my movement and pain has noticibly got better - strange.