Health

Alternative foods that will help

Examples of high protein low sugar alternatives

One main idea here is that you don't need to be hungry to lose weight.

What you do need to do is make better food choices (more protein and less sugar -- including snacks and desserts), exercise more, eat high-protein snacks and desserts, and drink water (or low calorie substitutes) right before you are feeling that you are about to eat anything.

This is real advice from a real person who reduced his weight by 47 pounds in 15 months. I am now actually well below my original weight goals — so I know this works. I struggled with my weight for over 30 years before coming up with this combination of techniques. You don't have to put up with the feelings of being fat and the stress that it puts on your heart, knees, feet, and self-confidence. 

This isn’t a quick fix or “magic bean” — so this isn’t the key if you have to be 8 to10 pounds lighter next week. (If you do need to lose 8-10 pounds by next week, you may want to try https://www.optavia.com/ I used the Optavia program for a month during my diet and have adopted many of the 12 ideas below from that program.) This article, also, doesn’t promise results without behavior changes.

However, you will feel better about yourself and start seeing results within a few days if you follow this advice.

This “program” is highly doable and sustainable — if you will just look at the principles behind each point and customize it to fit your particular lifestyle and preferences.

One great thing about today's world is that you don't even need to give up chocolate, sweet drinks, pancakes, or bread to lose weight! You just have to shop for the right products. For example, there is a high-protein pancake mix named "Kodiak"  that is excellent -- but just don't put butter and a massive amount of syrup on them! Add blueberries instead. There is sugar-free ketchup. There is "Skinny Girl" salad dressing that is only 20 calories per salad! Quest has chocolate peanut butter cups with high protein and almost no sugar -- eat away! Dave's Killer Bread (and many bagels, FYI) have high protein, lots of fiber, and minimal sugar. Nuts are so good for you. Water is incredibly important for your brain and any sports success. Get it? Why eat traditional brands? Your whole family will benefit.

 So, what do you need to do — and why? Here are 12 ideas that I hope you will find helpful, almost hunger-free, somewhat easy to implement in your own way, and affordable:

1. Water, water, water: Drink 64 ounces a day, but, most importantly, whenever you feel hunger pangs and immediately before any meals (especially at restaurants) and snacks (see “mini-meals” below).

  • Immediately “treat” any feelings of hunger with a large glass of water first. You may not feel hungry at all after drinking the water! Even if you are still hungry, you most certainly won’t eat as much as you would have without drinking the water first.
  • If you feel that you are going to binge, “drink away” first!
  • I drink a large glass of water when I first get up in the morning, and it actually makes me feel better and more awake in the AM!
  • Later in the day, many people eat candy or chips to give themselves an energy boost when they really just needed to drink some free no-calorie water.

Water is your big friend if you are trying to lose weight.

By the way, no one ever told me that I shouldn't try to quench my thirst with milk -- even low fat milk. This may sound stupid to you, but it never occurred to me that running 6 miles in 90+ degree heat was being offset by downing a gallon of whole milk after a "run". Now, just in case you think I'm the only dumb one here, look at the amount of sugar in regular Gatorade -- 21 grams in 12 ounces! Why not grab the new G2 stuff and avoid negating all of your hard work? (Milk also has a lot of sugar, FYI -- but it also has a lot of protein for you linebacker types who are trying to bulk up.) 

2. Water variety: Add variety to your water so you don’t dread drinking so much. Lemon added to water adds no calories. Coffee and tea have minimal calories. Try Coke Zero or equivalent. There are many delicious 1 or 2 calorie flavored drinks available for about $1/bottle these days. Bai brand has drinks that are pretty much like drinking a Pina Colada. In fact, we have found Nature’s Twist with 5 calories at Sam’s Club for under 50 cents a bottle. Experiment with which ones you love and which ones you don’t need to buy again. Make sure you look for minimal or zero grams of sugar. Make sure several choices are always on hand (including in your car). Indulge yourself. Drink these in a wine or cocktail glass for your first 2 or 3 drinks at “cocktail hour” if you drink alcohol. Refill generously. You will drink far less alcohol as a result.

3. Meals and “mini-meals”: Eat 6 times a day. Breakfast (250 to 300 calories), mid-AM (100 to 200 calories), lunch (250 to 300 calories), mid-PM (100 to 200 calories), dinner (1000 to 1400 calories), and evening dessert (100 to 200 calories). If you are a woman, smaller, or in a hurry to lose weight, you will have to use the lower of the two numbers of calories for each meal. Between the water and these meals, you will almost never be hungry if you focus on high-protein foods. Don’t skip any of these meals, but eat smaller portions for a meal or “mini-meal” if you don’t feel hungry. Your body will not feel like it is starving if you do this — and metabolism levels will stay higher as a result. If you starve yourself, the body will shut down your metabolism and you won’t be able to lose. If you need to snack in-between, eat dill pickles, spoons of salsa, celery (with hot sauce?), kale, etc.

4. Eating pace vs. eating race:

  • One of my major issues was finishing my meal before others — and then having seconds to give myself something to do.
  • I would also not feel “full” after speed-eating.
  • This must be applied to eating at home and at restaurants.
  • Now, I eat one forkful at a time, put my fork down, chew and swallow completely, and, then, get the next bite. You will be very pleased with how well this works socially and for “fullness” if you will try it.
  • I would also sling large handfuls of nuts or candy into my mouth at once. Now, I eat one or two nuts at a time — chewing and swallowing each before having another.
  • You can even eat MM’s like this if you simply have to have about ten of them before bedtime -- but why not eat a Quest peanut butter cup 1/4th at a time instead?

5. Brush your teeth often: Especially after dinner — not waiting until bedtime. The taste of the toothpaste somehow signals that eating is over. The more often we brush, the less likely we are to graze, snack or binge.

6. High protein and low carb/sugar/fat: Find foods, including candy and ice cream substitutes, with high protein content and minimal carbs, sugar, and fat. Here is the ketone-like element of this plan — except for the low-fat advice. (Why would anyone purposely eat fat calories when you can go lean and mean?) The protein-rich foods are longer-term satisfying and make one’s body have to work harder to metabolize. Shop for the higher quality, in terms of protein to sugar/fat ratios — and substitute equally delicious foods. There are hundreds of examples.

  • Choose protein bars vs candy bars when you “need” something sweet and chocolate. Imagine a diet where you can eat lots of "candy bars"!  The secret here is that high-protein actually satisfies (like the Snickers ads) -- without the useless sugar calories. There are some great-tasting ones out there. As mentioned, Quest has a great almost-no-sugar-high-protein peanut butter cup for Reese’s fans.
  • Drink tasty protein shakes (avoid certain varieties of Ensure drinks that have very high sugar, however) vs. milkshakes. Put them in the freezer for 20 minutes and pour them into a glass for a real milkshake experience https://www.pureprotein.com/
  • Eat oatmeal (even flavored) with Sweet-and-Low vs. Honey Nut Cheerios (and many other high-sugar-but-marketed-as-healthy kinds of cereal, by the way).
  • Buy high-protein tortilla wraps vs. bread or low-protein-high-sugar wraps. Look at the ingredients to see the difference.
  • Eat Flex chips vs. standard or kettle potato chips.
  • Eat Canadian bacon vs traditional bacon.
  • Buy low-fat Swiss cheese for your cheese “needs”.
  • Eat nuts vs. crackers for snacks.
  • Buy lactose-free ice cream vs. regular (or, even, sugar-free in many cases--look at the labels).

Each of these choices may save you 50% of the calories and provide you with much better hunger-reduction. Use sites like https://www.myfooddata.com/ to help you. These foods are out there, but you have to look. You can easily find yourself consuming 200% to 500% more protein with the same calories and 20% of the carbs/sugars/fat.

7. Condiment substitutes: Wean yourself away from high-fat high-calorie creamy dressings, dip, and condiments. Salsa has zero calories. Mustard vs. mayo. Vinaigrette vs. creamy ranch or blue cheese dressing. As mentioned, there is even sugar-free ketchup! You don't have to give this up. A-1 sauce and Worchestershire sauces have lower calories and sugar than regular ketchup. Personally, I love hot sauce and it adds great punch to salads and sandwiches (wraps) for zero calories. You can save 500 calories a day by doing this — and not even notice it. If you can man-up enough to handle the name, "Skinny Girl" is great salad dressing with no compromise on taste.

8. Bread, cereal, crackers, chips, and white potato substitutes: Take a look at the ingredients of any of these — even the healthier versions. Most are full of sugars and carbs for minimal protein. I no longer eat toast, sandwiches, rolls, garlic bread, etc. unless they comply with my high protein, low sugar, and high fiber mix requirements.

  • I eat soft tortilla shells offering a great combination of low sugar and high protein (e.g. Xtreme Wellness by Ole Mexican Foods).
  • Stay away from breakfast cereals laced with sugar (and most of them are, unfortunately) when you could eat oatmeal instead.
  • Eat nuts, cheese, shrimp, etc. vs. crackers. Eat all the shrimp, nuts, beef, or cheese on hors d'oeuvres platters and leave the crackers, beans, and dip.
  • Buy Flex protein crisps vs. traditional potato chips.
  • Double or triple up on green vegetables.
  • Eat a long-cooked sweet potato “plain” vs. eating a whole white potato loaded with butter.

9. Alcohol: Drink less. As mentioned above, drink water or water substitutes before your first alcoholic drinks of the day. These are primarily empty calories, but, most significantly, alcohol reduces your diet self-discipline. Hard liquor has fewer sugars and far fewer calories than either wine or beer. If you drink spirits, beer, or wine, you need to count these drinks in your daily calorie count. Lighten up on your “mini-meals” if you’ve had a few drinks -- but don’t consider an alcoholic drink to be one of your meals or “mini-meals”.

10. Restaurants:

  • Drink lots of water beforehand and when seated.
  • Always get water with your meal and drink it.
  • Order wisely.
  • Skip the free bread and chips.
  • Skipping the appetizer and soup is a good idea in most cases — or just order an appetizer as your entree. You have no idea how many calories there are in a harmless bowl of restaurant soup.
  • Apply lowest-calorie condiments.
  • Pick leaner meats.
  • Make low-carb vegetable choices.
  • Cut your servings in half when the plate arrives as a set aside for a doggie bag. Become a big doggie bag person — which gives you a ready-made meal for the next day and literally cuts your restaurant calories in half.
  • Pace vs. race to make sure you aren’t just sitting there while everyone else is still enjoying their meal.
  • Lighten up on the calories the next day, but still eat your 6 meals.
  • Take a look at: http://www.ketofinder.com/

11. Exercise: This is critical to your success, but I saved it for near the end because the idea is so off-putting for many people already struggling with being in shape. Start small. Don’t overdo it. The-more-the-better as long as you don’t injure yourself and have to lay off for several weeks as a result of overdoing it. Just walk if nothing else. Get a decent “magnetic” rowing machine so you have something to exercise on when the weather is bad. You can make a more significant investment, of course, but be sure to try the equipment out before spending thousands of dollars. Play your favorite sport, but don’t push it so hard that it is painful. Losing weight without exercising may drop pounds, but you won’t be happy with your body shape and energy levels if you don’t exercise to strengthen your muscles. If you are already exercising, try to increase it by 10 or 20%. Make sure you don’t over-exert yourself or do things that leave you injured — and find yourself sidelined for weeks with extra inactive time on your hands. You may want to buy a Fitbit (or equivalent) to give yourself an idea of your real activity level — or lack thereof.

12. Serve/help/care/work longer and harder: If you have too much idle time, you will have more time to think about eating and food. Find more useful things to do than ever before. Learn a new skill. Volunteer. Take on an extra project at work. There are many other benefits to doing this, of course!

Best wishes with this and everything good you do in life!

These are several concerning topics that bother many young men and, simply, aren't addressed very many places. (Warning that there is a computer image of a circumcised and non-circumcised penis below.) This is a serious article for serious readers.

Information and opinions are presented in "bullet" form where possible for clarity and quickest reference. This isn't meant to be a "story" or essay.

Here are the topics that will be covered here (not in a particular order of importance except #1):

  1. Your penis is not your brain, mind or decision-maker
  2. Put-downs, jokes, and undermining your value
  3. Size doesn't really matter
  4. Shrinkage
  5. Puberty early or later
  6. Hard-ons
  7. Underwear
  8. Masturbation
  9. Circumcized or not
  10. Hanging to the left
  11. Breasts
  12. Urination issues
  13. Cleanliness and Grrooming -- front and back
  14. Getting hit in the "privates"
  15. Pregnancy
  16. Sexually transmitted diseases
  17. Condoms
  18. Erections and ED
  19. Premature ejaculation
  20. Infertility
  21. Vasectomy
  22. Health warnings vs. false alarms
  23. Hernia
  24. Prostate infections
  25. Testicular cancer

If you want a good medical website written by real doctors, take a look at:

Your Penis Is Not Your Brain, Mind or Decision-Maker

  • Your brain and mind are your decision-makers -- if you're smart and want to be successful.
  • Your emotions are signals about your values, but they shouldn't control what you do or say.
  • Your sexual urges are such signals.
  • Sexual urges are part of your God-given physiology and can be healthy.
  • It is worth your time to understand the sources of your emotions -- including what triggers your sexual urges.
  • It doesn't make you a bad person to have certain feelings.
  • Ask yourself if you really value physical pleasure uncoupled from love and relationships. Think about it.
  • Again, it doesn't make you a bad person to have certain feelings.
  • Act on the best within you. Get help if you need support for making these decisions.
  • Forgive yourself if you make mistakes.
  • Forgiveness doesn't mean there won't be consequences (and sex can be connected to some major consequences).
  • Act on the best within you.

Put-downs, Jokes, and Undermining Your Value

  • Younger and, even, older males seem to like to make fun of various male features or sex acts.
  • Some of this is good-natured and just needs to be taken as such.
  • Some of it is a subtle form of bullying and putting down the younger "less-endowed", however.
  • Regardless, it is not generally an esteem-builder that enhances your feelings of self-worth.
  • Much of it undermines your character, morals, confidence, and beliefs about sex as an act of love.
  • Rarely is this kidding very positive.
  • Be careful to avoid taking these comments to heart or letting them influence you -- even if they are "jokes".
  • Be careful, especially when you are with younger boys/men, to avoid being a "bully" or "put-down-artist".
  • Be a positive encourager, mentor, coach, and true friend. 

Size Doesn't Really Matter

  • "Size" is a cultural topic that comes up in sitcoms, movies, porn, and locker rooms. (See "jokes, etc." above.)
  • People will refer to "well endowed", "well-hung", or "X inches" as if this is some sort of virtue or superiority.
  • Non-erection size, however, has little or no relationship to erection size or hardness -- so why the locker room interest?
  • It's inferred in the media and culture that all women prefer a much larger male organ -- but that isn't a fact.
  • Studies indicate only a slight preference for over-average. Differences are within a few tenths of an inch, so who notices?
  • Your love, loyalty to your partner, patience, communication, sensitivity to what's working, and foreplay are what counts.
  • If you want something you can control, get it great shape. Women do like this. Your "stuff" will look larger in proportion.
  • Ignore it all and be a loving loyal partner. You will be fine.
  • The "size" stuff is all BS made up to give people something inconsequential to talk about.

Shrinkage

  • In case "size" wasn't a big enough concern...
  • Being in the cold or swimming may cause your penis and testicles to draw up. This is 100% normal!
  • There are guys who are concerned that someone may see them in the "locker room" after coming in from the cold.
  • Why do you care what they think? Again, this is just a cheap sitcom joke. Forget about it!
  • If you urgently need to pee, gently move the skin back and you may want to sit on the pot to avoid "misfire" spray.

Puberty Early or Later

  • Seems like an endless list of ways society has to make you feel bad about your sexual "gear", right?
  • You have no control over when you begin puberty, so let it be.
  • It's not a big deal and everyone goes through it -- although people seem to want to make a big deal of it.
  • Enjoy a few years less of sexual urges and focus on your schoolwork, athletics, music, church, good relationships, etc.
  • Your "gear" will be ready to go by the time it will be wise to get sexually involved.

Hard-ons

  • You can hide them better if you wear looser jeans, black pants, over-size hoodies, and longer jackets.
  • Every young man gets them -- especially teenagers.
  • Nevertheless, some people will try to make fun of you as if you are some kind of "freak" -- but everyone gets them.
  • They come at inappropriate or inopportune times -- for everyone, not just you.
  • Be ready with some excuses if you get one -- like, "I think I'm going to throw up." Buckle over. No one will bother you.
  • You can get rid of them by doing something -- like Math problems, exercise, washing the car, cutting firewood, etc.
  • If you get one when slow dancing with a girl, that is very normal. I have no advice for this. Pull away slightly, though.
  • Wearing snug underwear can help (see below).
  • Masturbating may help if it happens at night (see below).
  • If you have to pee when you have one of these, bend way over to give a straight path into the toilet.
  • Try to pee before you get one if you feel it coming on and feel that you are going to have to pee soon.
  • If you pee with one of these and it hurts, you may get some blood. You will heal, however, so relax.
  • I wish I had known about the "I think I'm going to throw up" excuse when I was younger.

Underwear

  • Fortunately for you, the whitey-tighties that are too loose or too tight around your legs are going out of style.
  • Super-loose boxers that leave everything flopping and bunch up in your butt are not the only alternative.
  • Snug fit expanding fabric boxers will minimize unwanted hard-ons, wedgies, poke-outs, and flop-outs. Wear a tight size.
  • Wear these at night under your PJ's to minimize nighttime sleep disruptions from erections.

Masturbation

  • Again, even though this is a big sitcom and "guy" joke, every normal young man does this.
  • Also known as "wet dreams" -- again a natural that happens to everyone and is not a source of embarrassment.
  • Sometimes this is the only relief from your hard-on tension or sexual feelings -- especially when young and single.
  • Masturbation is, by far, the superior choice relative to one-nighter, extra-marital, pay-for-sex, etc. alternatives.
  • Substitute masturbation for the temptation to engage in intercourse outside of marriage -- good choice.
  • The objective, then, is to manage this activity with character -- not to stop it or feel guilty about it if done "right".
  • Be careful to avoid injuring yourself by staying away from using anything that might be damaging.
  • Avoid porn stimulation because it associates sex with wrong behavior (promiscuous, adulterous) and bad people.
  • Avoid stupid ideas like telling anyone about your activities, "circle jerks", or social network publishing.
  • Pray for your future or current loving sexual relationship before and after.
  • Focus your thoughts on your future or current pure loving permanent relationship.
  • Exercise and work harder to use up more of your pent-up energy. Get busy with some important purpose in your life.
  • Don't make masturbation one of your major hobbies.
  • Shoot for once a week if you are young and single. Taper off as you get older.
  • Shoot for rarity if you are married -- like only when away on long trips or with major partner health issues.
  • This is a tough area, so give yourself a break.

Circumcized or Not

  • It doesn't really matter if you are or not. You'll be ok. People have been OK either way for centuries.
  • The computer rendering below will help you know whether you are or not.
  • You may find that you are semi-circumcised -- half-way between.
  • Here's a good website if you aren't: https://www.hopkinsmedicine.org/health/wellness-and-prevention/care-of-the-uncircumcised-penis 
  • If it bothers you a lot, you can have it done when you are an adult.
  • You need to wash under the foreskin after you pull it back or it will smell somewhat (not good).

 Circumcised and Non-circumcised Penis

Hanging to the Left

  • You may have looked in the mirror and noticed that you aren't 100% symmetrical.
  • Relax. No one else is, either. One source said most men will hang to the left. You? Who cares?

Breasts

  • Most young men don't really want "breasts" and you may get kidded about it if yours are larger than average.
  • I don't have a lot to help you with on this, so I will at least empathize with you because this was an issue for me.
  • All men have some breast tissue. If you are overweight, you will have more.
  • Some super-buff movie stars, NFL linemen, and bodybuilders are on the "more breast" side of average.
  • Sometimes this is your anatomy, excess estrogen or not enough testosterone.
  • This website might be helpful: https://www.medicalnewstoday.com/articles/326637#exercises
  • The main thing is excess fat. Google "man boobs into muscle" for help.
  • A combination of exercise and diet can help tremendously -- and there are many other benefits of being in shape.

Urination issues

  • Drink enough water, and you can avoid many issues. 64 oz s day is a great goal.
  • Dark yellow urine is a sign of dehydration. You will get more cramps, get sleepy in class/meetings, not be as sharp.
  • If you can't pee strongly, drink more water and try Kegel exercises: https://www.mayoclinic.org/healthy-lifestyle/mens-health/in-depth/kegel-exercises-for-men/art-20045074 (note that it may also help your sexual performance).
  • If you have blood in your urine, go to the doctor.
  • Drink more water or low-sugar (not classic Gatorade) low-calorie substitutes.

Cleanliness and Grooming -- front and back

  • Clean under your foreskin as mentioned in "Circumcision" above.
  • Try "Dude Wipes" in the rear department after a #2.
  • Trim (not shave) your pubic hair in front every 3 months or so.
  • Trim (not shave) your asshole hairs every 3 months to minimize cling-ons.
  • Go ahead, take a shower before sex -- and after before going back into public (we can smell you).

Getting Hit in the "Privates"

  • It hurts, but you probably won't die. If it wasn't a martial arts hit, you will recover in a few minutes.
  • Go ahead a soak up some attention for your 15 seconds of fame -- especially if a foul in basketball is involved.
  • Since I'm not a doctor: https://www.urologyhealth.org/urology-a-z/t/testicular-trauma
  • If something swells or turns black/blue -- get to the doctor ASAP.

Pregnancy

  • This involves your life, the mom's life, and the life of a new person -- so this isn't a time to mess around!
  • If you are going to make a mistake in your life, pick something "safe" like piloting an airplane without training (just kidding).
  • Don't count on someone else to have taken a pill, inserted a diaphragm, etc. unless you really know and trust them.
  • The person you know and trust may make a mistake, but you will co-own it if she does.
  • If you don't have intercourse, you won't get someone pregnant.
  • Visualize the pregnancy possibility before you have sex. Do you love the scenario you visualize?
  • If you use condoms, did you buy the best? Will you use them correctly or take a chance?
  • If you are using the "rhythm method", assume that you will have a pregnancy within the next three months.

Sexually Transmitted Diseases

  • If you watch a lot of TV Sitcoms, you might think that this is a joke.
  • Does everyone get a free pass on STD's if they are a good person?
  • The truth is that modern medicine has a lot of therapeutics for STD's. They are good at developing new ones.
  • Another truth is that the process of getting well is rarely pleasant, inexpensive, and without lingering damage.
  • You can avoid almost all problems if you don't "exchange" any sexual fluids.
  • Condoms are fairly good. Birth control and diaphragms aren't "safe sex" at all when STD's are concerned.
  • Don't count on no new variants of STD's any more than you would count on no new COVID-19 variants.
  • https://health.mo.gov/living/healthcondiseases/communicable/stds/#:~:text=STDs%2FSTIs%20are%20either%20viral,active%20infection%20can%20be%20cured.

Condoms

  • Good protection against pregnancy.
  • Best protection, other than abstinance, against STD's.
  • Not a good idea to save a few bucks or get one from a random source.
  • People make the mistake of letting the need for "spontaneity" interfere with proper use.

Erections and ED

  • With all of the commercials on radio and TV, everyone probably considers this to be problem #1 in the world!
  • So, you always have the pills these days, but...
  • If you are truly interested in sex with your partner, the erection should take care of itself.
  • Don't try to have a basketball game on the TV in the background and pull this off.
  • Give yourself lots of time -- and don't accept an "instant erection" performance expectation from your partner.
  • Women may take several minutes to warm up. No problem. Give yourself the same amount of time.

Premature ejaculation

  • Try a lot more foreplay with your partner -- to the point where she is ready to come.
  • Think about something else -- like counting the spots on the headboard.
  • Keep her hands off of your "goodies" if that triggers you.

Infertility

  • Get tested earlier rather than later.
  • It isn't a failing on your part -- just something you were born with.
  • You can't spend your life agonizing over things you can't control.
  • I'll have to leave alternative pregnancy alternatives like IVF to you -- but there are many resources. 

Vasectomy

  • People make fun of this "snip-snip" operation and act like it is a big painful deal.
  • It is a minor operation, totally painless while in progress, and minimally painful afterwords.
  • Nonetheless, you can get a lot of good sympathy and appreciation from your partner.
  • It is minimal compared to the female equivalent, so you really should do it if that's the choice.
  • You may gain some weight afterward, but just exercise a little more and eat more protein.
  • You should have a lot more sex with accidental pregnancy out of the way.
  • If you have doubts about the need for more children in the future, use a sperm bank or adopt.

Health Warnings vs. False Alarms

Hernia

Prostate infections

Prostate Cancer

Testicular cancer

 

 

 

 

 

Cramp Timeline

This is specifically about leg cramps because I think I might actually have something useful for you in this specific case. Much of this applies to other cramps, but legs were (and are) the worst for me. Despite massively painful incidents for me and my players, no one ever told me any of this stuff. I am passing it along in hopes that it helps.

First and immediately, if you have a leg cramp, you need to use your own muscles in the foot, ankle and entire leg to straighten your leg and pull your toes up toward your knee -- and do this with all of your strength without giving up or giving in!!!! You have to jump on this with all of your quickness, strength, determination, and perseverance -- even if it doesn't seem to be working. Persevere and try even harder until you beat it!!!

I am calling this the "toe pull battle" -- and it is a battle! (But you can win!)

The advice above is the #1 thing I wanted to pass along to you -- all in the first paragraph. Believe me, I have tried almost every contortion, rubbing, stretching, salve, putting weight on it, mustard swallowing, pickle juice drinking, salt pill, etc. "remedy" you have heard of!!! The instantaneous "strength vs. strength" toe pull is the best answer I have ever come up with.

Unlike the "straighten it out and stick with it" or "try to put massive amounts of weight on it" methods, this requires you to consciously pull that toe up and stick with it. Do not use your hands to pull back (if you could reach them anyway). Use your own leg muscles and overcome the cramping. This may involve a few minutes of pain, but it is nothing compared to the cramps. If you get quick enough (see diagram above), you can catch the cramp before it grabs you badly.

Look at the diagram above, though, if you don't think you need to jump up this the instant you feel the cramp coming!!! Those are milliseconds!

Don't give up, either. This does work!

OK, now that you are done with the urgent stuff, here are some pointers to keep this from happening as frequently in the future:

Water

Stay very hydrated. Water is so good for you! It is free and will help you athletically and mentally. If you fall asleep in class or meetings, just try drinking more water. If you want to be sharper for a big test or big meeting, drink some water. (If you drink too much alcohol at night, drink more water before bedtime to minimize a hangover.) If you are trying to lose weight, drink some water every time you think you are hungry. Don't drink "sugar water" like standard Gatorade -- you don't need the empty calories or expense. You can find good no-calorie drinks with electrolytes -- but the key is just plain old water.

Theraworx

I just recently discovered this myself, and it is available in almost all stores that sell medicine of any sort.  Again, I am not getting paid to advertise this. It is simply a very effective product. I used it to release the muscle pain from a very severe cramp.  I am not going to travel or stay anywhere without access to it in the future. https://theraworxrelief.com/how-to-use/

Their website also recommends heat, warm baths, and soaking in epsom salts if you have severe residual muscle pain. 

Magnesium+

These are great: https://www.amazon.com/gp/product/B07VZTQM23/ref=ppx_yo_dt_b_asin_title_o06_s02?ie=UTF8&psc=1

(And, no, I'm not making any money off of these or anything on this entire website.)

Take a few before going to bed if you have had a super strenuous day. Take a few before a big practice or big game/race.

Sorry if this advice seems too simple after all of your struggles your whole life (mine too), but the "toe pull battle", water and magnesium+ strategies are probably all you are going to need 99% of the time.

Other

I had been told all of the following for 50 years of my life:

1. Take salt pills -- which don't work and aren't good for you.

2. People told me to take Quinine and Quinine water -- which seemed to work but also seem to have negative effects on your health. Check with your doctor if you plan to try this -- but why bother with all of the other remedies available.

2. Eat bananas for Potassium -- which works somewhat and they are good for you.

3. Drink pickle juice -- which Duke Basketball recommends and works somewhat.

4. Squirt massive amounts of yellow mustard into my mouth -- which works fairly well but none of my basketball players ever trusted me enough to let me try on them.

5. Use Highlands homeopathic pills and ointment https://www.amazon.com/Tablets-Hylands-Nighttime-Formula-Natural/dp/B002YXUPGK or Arnicare https://www.amazon.com/gp/product/B07HRV26YJ/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1 -- which work fairly well.

6. Rub CBD, Blue Emu, Aspercreme, Amish Oil, and other creams -- which all work fairly well. 

Try combinations of the above to see if they can help as well.

Conclusion

So, I hope you will find this helpful. I have had so many painful incidents with cramps that were, now that I know the above, not necessary. You really don't need to miss large parts of your key game if you will drink water and take the magnesium+ mentioned above. Worst case, your instant reaction and strength with the "toe pull battle" will keep the cramp from debilitating you and get you back in the game.