This is one of the most important parts of the war against arm pump. Vitamin K is a key signaling agent in blood clotting. The general consensus including the USDA seems to be that the adequate intake of Vitamin K per day is 120 micrograms (mcg). Go over that level and we’re creating an environment that could really push arm pump due to thickening of the blood.
It’s interesting to note that if by accident someone ingests the rat poison Warfarin (also known as the human blood thinner Coumadin, which in large doses can cause a person to bleed to death) Vitamin K is administered as an antidote to ingestion. Vitamin K is responsible for the onset of Vitamin K Epoxide Reductase (I know I’m using those fancy science words again sorry I’m really not trying to show off), which then in turn increases your body’s ability to clot your blood. Managing a proper Vitamin K balance is absolutely critical to getting rid of arm pump and improving performance.
5 Foods That Can Trigger Arm Pump
1. Spinach – 2 cups raw – 289.8 mcg Vitamin K
2. Broccoli – 2 cups – 440 mcg Vitamin K
3. Cellery – 2 cups – 70.4 mcg Vitamin K
4. Blueberries – 2 cups – 56 mcg Vitamin K
5. Tuna – 6 oz – 74.8 mcg Vitamin K
You can easily see how you can exceed the 120 mcg/day threshold with even one spinach salad. It’s critical that you understand these fine details if you are to improve your performance and and alleviate arm pump.