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The Weird Thing You Should Be Eating During Your Endurance Workout

Fast acting carbs such as rice, oats, and fruit are great choices in your pre workout meal. One of the roles of electrolytes in the body is to maintain fluid balance and help activate the muscle tissue and neurons through electrical charges, which is essential for athletes. Though, there appears to be more benefits to sodium for athletes than just this alone. He advises aiming for at least 1500 mg of sodium on all training days that clock in under an hour.

It has been shown to increase muscle mass, muscle fiber size, muscle strength, and power, all while delaying fatigue . Many studies have documented the potential of pre-workout protein consumption to improve athletic performance. As these stores become depleted, what do seated good mornings work your output and intensity diminish . So now you know that water will perk you up when you’re tired, and sodium will make you hold more water. Now you’re going to have a much larger fuel reserve for your muscles to use when you’re pushing through a hard workout.

We provide resources about fitness, workouts, and supplements to help you reach your fitness goals. Total Shape does not provide medical advice, diagnosis, or treatment. Speaking of supplements, a certain amount of gym-goers add salt to their pre-workout formula which usually contains creatine.

In this type of fluid retention, the fluids move into non-plasma, non-cellular space between tissues (known as third-spacing) and cause swelling. Keep in mind that one teaspoon of sea salt contains about 2300mg of sodium, and that’s actually a recommended daily dose . Chronic intake of too much sodium could also lead to some severe side effects, like elevated blood pressure .

Initially you will retain fluid due to the rapid water intake combined with the high sodium intake. The mineralocorticoid steroid hormone aldosterone will be increased only temporarily, until homeostasis balances out your sodium-to-water ratio. After a week you should not be holding noticeable fluid, and should be excreting sodium and water through urine consistently, which now keeps aldosterone suppressed.

Maintaining fluid balance is of enormous importance for athletes because those electrical charges help to activate muscle tissue and neurons. But if you ask Stan Efferding, who isn’t just the nutrition coach for Hafthor Bjornsson and Brian Shaw but also a world record holding powerlifter and bodybuilder, it’s important for a lot more. Electrolytes have a few other jobs as well, like maintaining the proper pH of your blood, but an important thing to note is that when we perspire, sweat takes electrolytes with it on its way out of your pores.

There’s also plenty of herbal salt substitutes that add flavor without sodium. Garlic powder, for instance, provides a savory taste and can be substituted for salt in most recipes. Now that we covered the different conditions that may impact your sodium levels, you may have a better understanding of whether or not you need to decrease or increase your intake.

Buying low or no sodium versions of canned foods or rinsing them before eating. This can influence and increase our calorie consumption, increasing our risk of becoming overweight and obese. Magnesium is found in avocados, nuts, legumes, tofu, and whole grains. Calcium is found in dairy, green leafy vegetables, nuts, and fish.

A lower fluid volume and sodium concentration may change the electrical charge of motor nerves, resulting in spontaneous contractions3. The results showed that sodium significantly lowered core temperature and average heart rate during exhaustive exercise8. Both outcomes could explain why taking salt before a workout can improve performance. We don’t want to overcomplicate it, but the take home message is to fill your macros with a diverse range of foods.