Anti-Cramping Chemistry
This post will teach you how to manage sodium, calcium, magnesium, and potassium intake. The right balance between electrolytes is often the difference between a subpar performance or taking the gold medal.
Rate of Mineral Loss In Sweat
1 liter = 2.205 lb
Magnesium losses are 4-15mg per liter of sweat
Potassium losses are 160-320mg per liter of sweat
Sodium losses are 1,102mg-1,543mg or sodium per liter of sweat lost and in rare cases up top 2000mg per liter of sweat. This varies a lot based on the individual and conditions that you are exercising in.
Calcium - the rate of loss is so small and body regulates this well you should not have to take this into account when hydration. My personal bias and recommendation would be to drink one serving of organs joule the night before or the morning of the event you are fueling for to ensure you are topped of on your calcium needs.
The average person loses about 800mg of sodium, 195mg of potassium, 20mg of calcium and 10mg of magnesium per hour.
Baseline Sweat Loss Test
Calculating your individual needs - When you perform this test try to mimic the weather and atmospheric conditions that you will typicaly be in for the event you are traing for. Micic the event as best as you can. Get the rate of lose is as close as it can be on the actual event day.
Instructions - ( using pounds 1 liter = 2.205 lb )
Weigh self before training session - weight self 3x over and take average - record weight
Begin to exerscie to mimic evet capped at 1 hour of duration with no water intake
Weight self immediately after session before consuming any food or liquid - weight self 3x over and take average - record weight
( Starting Weight ) - ( Finishing Weight ) = ( sweat lost per 1 hour of activity )
( sweat lost per 1 hour of activity ) divided by ( 2.205 ) = ( Rate of Loss In Liters )
Because you / we all don't have access to a scientific measuring machine to calculate the exact measurement as per electrolytes of loss in your sweat I recommend you split test. Small, Medium, and High dosages - If cramping or little to no performance increase go from small to medium. If side effects such as emergency bathroom breaks for number 2 reduce intake to small or medium. You as the athlete will need to run split tests to find the ideal dosage. Contact Coach if assistance needed.
Calcuim - rate of lose is so small, just drink an orange juice on serving the night before or morning of on training days.
( Rate of Loss In Liters ) x Magnesium losses are 4-15mg per liter of sweat ( small 5mg, medium 10mg, high 15mg ) = M
Magnesium Glycinate, Magnesium Citrate, Magnesium Malate, Magnesium Threonate - aim for a supplement that has all four of the above types of Magnesium.
( Rate of Loss In Liters ) x Potassium losses are 160-320mg per liter of sweat ( small 160mg, medium 240mg, high 320mg ) = P
( Rate of Loss In Liters ) x Sodium losses are 1,102mg-1,543mg per liter of sweat ( small 550mg, medium 1,000mg, high 1,500mg ) = S
After knowing the ammount of supplements you are adding to each serving
Prepare - Mixed baggies of your desired dosages that you can pour into small 4-6oz cups every 30 or so minutes. If you are very thirsty, then spred the timing between Concoctions to 45-60 minutes or more, if you are losing performance and not thirsty from salt intake, then consume more of your custom mixture on the timed schedual. With each dosage I reccomend 1-2 tbsp of white sugar to add to your mixture.
As far as nutritional needs go, Smuckers peanut butter and jelly is a very fast digesting food, cranberry juice, portable protein, etc. Anything really that you as the individual knows that agrees with your stomach and that has high carbs, medium fats, and proteins to keep you going on the event day!
Magnesium
Magnesium losses are 4-15mg per liter of sweat
Athletes that sweat heavily need 10-20% more magnesium than most.
Woman - 320mg / day - less dependent on activity level and BW
Men - 400mg / day - less dependent on activity level and BW
Magnesium supplement will aid sleep quality and physical performance
Also studies on how it boasts testosterone - you want a mix between all 7 different types of magnesium
The choice of a magnesium supplement depends on factors such as absorption rates, desired outcomes (like avoiding laxative effects or enhancing brain function), and individual preferences.
There are various types of magnesium supplements available, each with different formulations and absorption rates. Here are some common ones:
**Magnesium oxide**: This is one of the most prevalent forms in supplements. It has a high magnesium content but lower absorption rates compared to other types.
**Magnesium citrate**: This form combines magnesium with citric acid, offering better absorption rates than magnesium oxide. It is also often used for its mild laxative effect.
**Magnesium glycinate**: This form pairs magnesium with glycine, an amino acid. It is well-absorbed and less likely to cause a laxative effect compared to other forms.
**Magnesium sulfate**: Known as Epsom salt, this type is often used externally (in baths) or as a laxative. It is less commonly used as a dietary supplement.
**Magnesium chloride**: This form includes magnesium and chloride ions. It has good absorption rates and is often used in topical applications like lotions or oils.
**Magnesium lactate**: This type combines magnesium with lactic acid. It is well-absorbed and less likely to cause digestive upset compared to some other forms.
**Magnesium threonate**: This form is designed specifically for its ability to cross the blood-brain barrier, potentially increasing brain levels of magnesium.
**Magnesium orotate**: This type pairs magnesium with orotic acid, which is believed to enhance bioavailability and utilization in the body.
Potassium
Potassium 160-390mg is lost in each liter of sweat
Potassium is a vital electrolyte that plays a crucial role in maintaining several bodily functions, particularly during exercise. Here are some key facts about potassium related to exercise and electrolytes:
Importance of Potassium in Exercise
1. **Muscle Function**: Potassium is essential for proper muscle function. It helps in the transmission of nerve impulses and muscle contractions, which are critical during physical activity.
2. **Electrolyte Balance**: Potassium, along with sodium, helps maintain the body's electrolyte balance. This balance is crucial for muscle contractions and preventing cramps during exercise.
3. **Hydration**: Potassium aids in maintaining fluid balance in the body. Proper hydration is important for endurance and performance, especially during prolonged exercise.
4. **Energy Production**: Potassium plays a role in carbohydrate metabolism, helping to generate energy required for physical activity.
Potassium and Electrolyte Replacement
1. **Sweat Loss**: During exercise, especially intense or prolonged workouts, the body loses potassium through sweat. Replenishing potassium is essential to prevent electrolyte imbalances.
2. **Sources of Potassium**: Foods rich in potassium include bananas, oranges, potatoes, spinach, and avocados. These can be included in the diet to maintain adequate potassium levels.
3. **Sports Drinks**: Some sports drinks contain potassium along with other electrolytes like sodium and magnesium. These can be beneficial for maintaining electrolyte balance during intense exercise.
4. **Supplements**: Potassium supplements can be used if dietary intake is insufficient, but they should be taken under the guidance of a healthcare professional to avoid excessive intake.
Potassium Deficiency and Exercise
1. **Muscle Cramps**: A deficiency in potassium can lead to muscle cramps, weakness, and fatigue, which can impair exercise performance.
2. **Irregular Heartbeat**: Severe potassium deficiency can cause an irregular heartbeat, which is dangerous, especially during strenuous physical activities.
3. **Recovery**: Adequate potassium levels are essential for recovery after exercise. It helps reduce muscle soreness and aids in the repair of muscle tissues.
Recommended Intake
1. **Daily Requirement**: The recommended daily intake of potassium for adults is approximately 2,500 to 3,000 mg. This requirement may vary based on individual needs and activity levels.
2. **Balanced Diet**: A balanced diet that includes a variety of fruits, vegetables, and other potassium-rich foods is generally sufficient to meet the daily requirements for most individuals.
In summary, potassium is a key electrolyte that supports muscle function, hydration, and energy production, all of which are critical for optimal exercise performance and recovery. Ensuring adequate potassium intake through diet, and if necessary, supplements, can help maintain electrolyte balance and prevent exercise-related issues such as cramps and fatigue.
Sodium
Sodium is the primary electro-light lost when sweating, calcium, potassium, and magnesium are lost as well but to a lesser extent.
1,102mg-1,543mg or sodium per liter of water lost
4-6oz liquid every 20 minutes or 8-12oz every 40 minutes / - based off sweat test & your rate of loss.
Use either pink himalayan salt or kosher iodized salt - pink himalayan has trace minerals while kosher iodized salt dissolves easily into water.