Electrolytes are fundamental in sports practice, especially in certain cases. Why are they necessary and how to ensure good inputs?
Electrolytes for performance and health
Electrolytes have an important role in sports performance. Composed of sodium, calcium, magnesium and potassium, they will ensure good neuromuscular excitability. If they are deficient, they can lead to poor muscle contraction, increased risk of cramps and lower energy levels, among other things. They are especially interesting during and after training for sportsmen performing long efforts, of more than 1 hour to 1 hour 30 minutes (like running 10 km or more for example), like Rich Roll.
For shorter efforts (classic weight training session for example), they are not compulsory. But we must however qualify. Since electrolytes are lost through sweating, it may be relevant to consume them after a weight training session if it is intense (crossfit type effort) or if it is done in the summer, in hot weather . Indeed, simply drinking water is not sufficient (except mineral water depending on its composition) to fill the electrolyte losses caused by sweating.
What are the best sources of electrolytes?
Classic exercise drinks (powerade, etc.) contain electrolytes, but I advise you to avoid them because the sugar present in these drinks is often badly dosed and very often refined (an industrial sugar which has much less nutritional value).
Moreover, it is really very easy to make your own drinks rich in electrolytes! Coconut water for example is a good start and can be sufficient on its own. To have a “homemade” exercise drink containing electrolytes , you can just add a pinch of quality salt (such as organic Himalayan salt or organic Guérande salt) in each liter of water (in addition to a dose of carbohydrates and antioxidants for optimize ) that you drink during your sessions.
Adding a pinch of salt (therefore sodium) in your water bottle is really the basic gesture to do during your long cardio workouts or when recovering after an intense / underweight training session high heat, because it is the electrolyte that is mainly lost during exercise (calcium, magnesium and potassium are lost in smaller quantities). However, you can also instead consume water rich in mineral salts such as Hepar for example. Be careful to try to find a drink that suits you, that you digest well.
For more information, you can now start the Vegan Sports Nutrition program in order to have examples of vegan snacks before, during and after the training following the sport that you practice, by clicking here . You can also download the free guide with the 5 tips to get you started in vegan sports nutrition by clicking here . Train with the heart, eat with the heart!