SaltStick Caps: Stop Leg Cramps While Running

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SaltStick Caps

$44.95 / £20.25










  • Tasteless so no chance of feeling sick from sweet flavours
  • Consistently effective within 5 minutes
  • Very Portable
  • Clean & simple ingredients


  • Need to buy a dispenser or re-sealable bag to take with you on runs
  • Can only take 10 a day

SaltStick Caps: Stop leg cramps while running


When I discover a product that genuinely improves my running performance and joy for the sport, I feel compelled to recommend it to the Trail & Kale Community so that they too can enjoy the same benefits that I do. SaltStick Caps are one of those products.

When I first started running, I would fall victim to cramping a lot, until I gained the right experience, insights and techniques to combat it. I now know when they are about to strike and how to stop them before they do. For a detailed look into my process read this: How Can I Prevent Muscle Cramps While Running?

In this short post, I want to explain why I believe SaltStick Caps are one of the most important fuel sources to always take with you on your long trail runs.

SaltStick Fastchews: An Alternative to SaltStick Caps for Running

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3 reasons why I always run with SaltStick Caps in my race vest

Consistently Effective

Since using SaltStick Caps to prevent muscle cramps, they have consistently delivered. I tend to use them during strenuous trail races or training sessions for distances between 20km and 50km. The reason I mention this particular range is that SaltStick recommends 1 capsule per 30-60 minutes during activity, with a maximum of 10 capsules a day. So if you work out the maths, then that leaves you with a maximum of roughly 5 hours of exercise if taking a tablet once every 30 minutes. In reality, though, I don’t start taking the capsules until about 1.5 hours into a race and I only need 1 every hour for the first couple of hours. After that, I start taking one every 30 mins. So that gives me around 7 hours of use, perfect for an intense day out on the trails.

Size & Portability

SaltStick Caps are really small which makes them easy to take with you on a race or training run.

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A SaltStick Capsule next to a one cent coin

I seal mine in a re-usable plastic bag so that if it rains then the capsules will stay protected and won’t dissolve before you get a chance to use them. These little bags can also be used for storing a mobile phone for protection from rain or sweat.

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Simple but effective while running
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folds down to something like this ready for storing in your race vest

Clean and simple ingredients

Looking to the SaltStick website, the average athlete loses about 11oz (315mL) of sweat in 30-60 minutes of activity, which contains key electrolytes in a known quantity: sodium (220 mg); potassium (63 mg); magnesium (8 mg) and calcium (16 mg). SaltStick electrolytes are formulated to closely resemble the electrolyte profile lost in sweat: sodium, potassium, calcium and magnesium. The capsules also contain Chloride, Vitamin D3, Hypromellose, magnesium stearate and stearic acid.


I have been using SaltStick Caps for over 2 years now and I’m still recommending them to people who tell me they often get cramping because they sweat a lot during exercise. I hope my little explanation of how and why I use SaltStick Caps to prevent muscle cramping, will help you prevent muscle cramping on the trails one day.

Where to Purchase

You can buy a pack of 100 SaltStick Capsules for $21 or £20.99 on Amazon.

This product link is an affiliate link, so if you use it to purchase SaltStick Caps then we get a small commission from the sale. These commissions help to keep the Trail & Kale blog alive, so thank you for using them, we really appreciate your continued support.

Got a Question?

If you have a question about the SaltStick Caps, please ask me in the comments below and I’ll answer based on my experience using them.

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