Electrolytes & Why Athletes Need Them To Be Their Best
“Electrolyte” is a term often thrown around by someone downing a bottle of neon liquid post workout and dripping with sweat. Those popular sports drinks are filled with electrolytes, but do we really understand the purpose they serve in our bodies? Are those drinks the best or only way to get them?
For athletes, electrolytes are essential for top performance. Here we outline their purpose and the healthiest way to work them into an active lifestyle.
If you’re thinking there might be a connection between electrolytes and electricity, you’d be right. Scientifically speaking, electrolytes are substances that give ions when dissolved in water. These solutions can conduct electricity due to the movement of positive and negative ions.
Confused yet? Luckily you don’t need to be a scientist to have a clear understanding of how they work in nutrition.
Nutritionally, the simplest way to think about electrolytes for human consumption is that they are the minerals being used in your body to function correctly. Your cells need them to work. Maintaining a balance of different electrolytes and consuming them at opportune times will allow your body to perform at its very best.
Athletes & electrolytes
For athletes especially, finding the optimal mix of electrolytes before, during and after a workout is essential. The most common electrolytes needed by athletes are:
- Sodium Chloride
Often, we see people drinking a sports drink after a tough workout to both rehydrate and replenish these lost minerals. When people exercise, they sweat. Sweat releases both water and electrolytes. Naturally, replenishment of these lost electrolytes is necessary for the body to continue running at its prime. The longer and hotter the workout, the more electrolyte replenishment is needed.
Athletes who exercise for an extended period (more than 60 minutes) can’t wait until their workout is over to start refueling electrolytes. With prolonged exercise, comes more sweat, which means many electrolytes being lost. Staying consistent with electrolyte consumption through a long workout is vital for an athlete to maintain:
- Muscle contraction
- Heart Impulses and Blood Pressure
- Brain Function
Each system of your body requires a balance of electrolytes. Athletes who get the right amount see amazing results in their workouts. When they don’t, their performance is hindered.
Kеtоѕіѕ mеаnѕ thаt the body hаѕ gоnе frоm using carbohydrates as its ѕоurсе оf fuеl to stored burned fats-almost exclusively.
Effects from lack of electrolytes
Sometimes athletes wait too long to get the electrolytes they need. When proper electrolyte replenishment doesn’t happen, the athlete will quickly feel adverse effects often in the form of cramping, dizziness or muscle spasms.
No athlete wants to find themselves in this uncomfortable, or sometimes dangerous, situation. Avoiding an electrolyte imbalance can easily be done by steadily consuming electrolytes, usually in the form of a drink. But what about the rest of life? Do athletes need electrolytes when they aren’t exercising?
For most athletes, even endurance ones, pre-loading on electrolytes isn’t usually necessary. You will be primed for your workout by maintaining a nutrient-dense diet that already has the proper balance of essential electrolytes. Some of the best foods to eat include:
- Fruit (high in Potassium)
- Greek Yogurt (full of phosphorus and calcium)
- Seeds (great source of magnesium)
- Leafy Greens (an excellent balance of many electrolytes)
- Bone Broth (perfect blend of magnesium, sodium and potassium)
Eating healthy meals rich in electrolytes, in addition to staying hydrated with good old water, will set you up for success in your daily workouts. Once you plan for a sweat session reaching one hour or more, it’s important to prepare with proper electrolytes.
You’re probably used to seeing all those colorful “ade” drinks staring at you from inside the cooler. It can be hard to decide what’s best to consume to get the electrolytes you need to achieve your best athletic performance.
Not so surprisingly, those neon sports drinks aren’t your best bet if you’re looking for a natural electrolyte solution. Yes, they do provide some of the necessary electrolytes, but they also contain a large amount of sugar and unnatural dyes. They are certainly better than taking nothing at all but consuming a better choice doesn’t have to be hard.
The availability of better options is vast.
- Coconut water is free from any unwanted ingredients and contains five of the key electrolytes.
- Create your own electrolyte-enhanced water by mixing water, agave nectar or honey, sea salt, and baking soda. Even citrus juice and water is a good blend.
- The market has recently introduced some natural sports drink options to meet the need of those athletes looking for a more traditional flavor.
Once your workout has ended, reaching for real food and a bottle of water is the best thing you can do for your body. Eating a blend of the previously mentioned foods will ensure proper electrolyte replacement for an athlete.
On any given day, the average person consumes upwards of 225 grams of carbohydrates a day!
Electrolyse your life
Codeage Keto Electrolytes is a nutritional supplement designed to maintain your body’s balance of electrolyte minerals (sodium, potassium, magnesium and calcium) when you follow a ketogenic or low carb diet.
Any change in diet can be hard on your body and proper planning and support are the key to success in diet and in life. That’s why we designed Codeage Keto Electrolytes.
We started with sodium. People embarking on ketogenic diet will flush a lot of sodium initially and will need to add more sodium to their diet. Codeage Keto Electrolytes allows you to do that without altering the taste of the food you love or when you are fasting.
Then we added potassium. Potassium is often lacking in the diet of people today as even the best food sources of potassium may not have enough to support the body. Keto dieters are often in need of additional potassium. It is a key electrolyte to focus on.
We put in magnesium because most people today are deficient in magnesium and need additional support to feel their best, no matter what diet they are on.*
Finally, we added in calcium as not everyone gets enough calcium through their diet. Calcium maintains bone and teeth strength and helps muscles contract and relax including the heart.
We wanted a simple to use capsule that you could use when you need it. Many sources of electrolytes are difficult to take alone without food, so to support fasting and make it easy, a capsule is often the best choice.
Electrolytes for top performance
Athletes require the perfect blend of electrolytes to create the high functioning machine they desire. Each electrolyte has its essential role in keeping the body running smoothly both physically and mentally. When used together, with all the other nutrients the body needs, athletes will be able perform at their very best.